functional nutrition

Sibo Doctor Approved
Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Low FODMAP Lunch Ideas to Make Your Life Easier

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Plastic lunch container, split into 3 parts. The largest has a low FODMAP sandwich, the two smaller sections contain fruit and veggies. The perfect low FODMAP lunch.

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I am a fan of the low FODMAP diet. It is a game-changer for my clients who are struggling with IBS (irritable bowel syndrome) or SIBO (small intestinal bacterial overgrowth). Cutting down on FODMAPs can make a tremendous difference in both IBS and SIBO symptoms.

FODMAPS (Fermentable oligo-, di-, mono-saccharides, and polyols) are short-chain soluble fibers that ferment in the digestive system. FODMAPs release gas quicker than your body can absorb and eliminate it. The low FODMAP diet was developed and continues to be researched by Monash University in Australia.

And for people with IBS or SIBO, these fermenting carbohydrates can cause pain, gas, and bloating.

The low FODMAP diet cuts down on these painful symptoms. But, it’s a complex undertaking. FODMAPs aren’t listed specifically on food labels. So it takes some time and effort to figure out how to make this therapeutic eating plan work for you.

There are lots of low FODMAP resources out there. I’ve listed my favorites in my free IBS Resource Guide. And if you’re looking for a self-paced program to simplify your low FODMAP journey, you can check out my IBS Relief Blueprint program.

A quick Google search will yield lots of low FODMAP recipes and meal plans, articles, and suggestions for IBS lunch ideas. And there are plenty of ways to make low FODMAP cooking easier. But sometimes you just need easy fodmap friendly meals to keep things simple — especially during this busy holiday season.

So in the spirit of simplifying your low FODMAP diet, this week we’re going to look at some quick and easy low FODMAP lunch and dinner ideas.

Yes, you can use low FODMAP lunch recipes. And I’ll link some. But I get it. You also need to be able to just throw together some easy IBS friendly lunches without worrying about what it’s going to do to your IBS or SIBO symptoms.

Low FODMAP Lunch

For delicious low FODMAP lunch ideas for work or at home, you’re looking for things that are quick and easy, and packable, made from items you’ll likely have on-hand or can easily grab on your next trip to the store. Many of these will work whether you’re at home or you need a low FODMAP lunch on the go.

To build a low FODMAP lunch, let’s look at the three macronutrients: protein, carbohydrates, and fat.

Protein is a slow-burning fuel that will keep you full and provide long-lasting energy between lunch and dinner. Protein foods include things like meat, dairy products, and eggs. Carbohydrates burn quicker, giving you an immediate energy boost. Carbs include grains, veggies, and fruits. You’ll also want some healthy fat to help keep you full.

Choosing something from each of the following categories makes for easy low FODMAP meal prep.

Low FODMAP Lunch Protein Ideas

Eggs

Chicken breast or thighs — cooked and shredded or chopped

Ground chicken or turkey — browned

Pork chop — grilled, baked, or pan fried in a healthy oil like avocado

Fish — grilled or baked

Deli meat like chicken, ham, or turkey breast — just watch out for high FODMAP ingredients like onion and garlic.

Chicken salad or tuna salad made with Kraft reduced fat mayonnaise, the green part of scallions, salt, and pepper.

Low FODMAP Cheese

Blue Cheese

Brie

Cheddar

Colby Style

Cottage Cheese

Cream Cheese

Feta

Goat Cheese

Monterey Jack

Mozzarella

Parmesan

Ricotta

Swiss Cheese

Low FODMAP Lunch Carbohydrate Ideas

Vegetables

Bamboo shoots

Bell peppers

Broccoli

Bok choy

Cabbage

Carrots

Cucumber

Eggplant

Green beans

Kale

Lettuce

Potato

Spinach

Tomato (fresh)

Zucchini

Fruit

Banana

Blueberry

Cantaloupe

Honeydew melon

Kiwi fruit (green)

Olives

Orange

Mandarin oranges

Papaya

Pineapple

Raspberry

Strawberry

Grains

Amaranth

Brown rice

Oats

Rice cakes (plain)

Quinoa

Spelt

Low FODMAP Bread and Pasta

Yes, you can have bread and pasta on the low FODMAP diet. You just have to choose wisely. Look for gluten-free varieties made with low FODMAP ingredients. I have articles that take a deeper dive into both low FODMAP bread and low FODMAP pasta if you want to learn more.

Nuts and Seeds

Almonds (limit 10)

Brazil nuts

Hazelnuts (limit 10)

Macadamia nuts

Peanuts

Peanut butter

Pecans

Pine nuts

Walnuts

Pumpkin seeds

Sesame seeds

Sunflower seeds

Low FODMAP Lunch Ideas

Salads

Graphic displays low fodmap salad ideas for quick gut-friendly lunches.

You can build a salad using foods from the lists above.

🥗 Start with a base of lettuce (arugula, endive, radicchio, and spinach are all low FODMAP)

🥗 Add in some raw low FODMAP veggies

🥗 Top with one of the low FODMAP proteins

🥗 Drizzle with a low FODMAP salad dressing

Sandwiches

Start with a low FODMAP bread and then…

🥪 Add a low FODMAP protein

🥪 Layer on some low FODMAP cheese

🥪 Throw in some crunchy low FODMAP veggies

🥪 Top with some mustard or 2 tablespoons of mayo

Bento Box

A bento box is a fun lunch container that’s split up into small compartments. You can use this to create a quick and easy muncy lunch option. Pick a mix of the low FODMAP items from above and fill the compartments. Make sure and include some protein! Nuts and seeds can provide you with some healthy fat as well.

If you’re looking for recipes for low FODMAP lunches, check out these recipe round-ups from the Pretty Delicious Life blog, Fody Foods, and A Little Bit Yummy.

Low FODMAP Dinner Ideas

You can certainly use the low FODMAP lunch ideas to create a dinner too. Or you can use one of the following go-to low FODMAP meal ideas I recommend to my clients:

Rice pasta tossed with fresh chopped tomatoes, garlic infused oil, and fresh basil. Serve with lean center cut pork chop and sautéed zucchini.

Tostada Pizza

Image displays instructions to make a low fodmap tostada pizza.

✔ Cook 1 lb. ground chicken with 1 TB. chili powder, 1 tsp. cumin, 1 tsp. paprika and ½ tsp. salt in a non-stick skillet.

✔ Add ½ cup of water and simmer until cooked through and no longer pink.

✔ Top Tostada shell with 2 heaping Tablespoons of meat mixture.

✔ Top with a sprinkle of grated cheddar cheese.

✔ Bake until the cheese melts.

Stuffed Baked Potato

✔ Scoop out hot potato filling and mix with 1 TB. Lactaid milk or almond milk and 2 tsp. butter.

✔ Sprinkle with cheddar cheese and mash to blend and place back in the hot potato.

✔ Top with ⅓ cup sautéed red peppers or ½ cup steamed broccoli, and chives.

Flank steak

✔ Marinate in a splash of reduced sodium soy sauce (Such as San-J Tamari brand or Kikkoman Soy Sauce) + 1 teaspoon sesame oil and ½ teaspoon dried ginger.

✔ Bake, saute, or grill

✔ Serve with brown rice and steamed green beans with butter.

Rice Bowl

Graphic displays ingredients for a low FODMAP rice bowl for an easy lunch option.

Layer in a bowl:

✔ Scoop of brown rice

✔ Chopped Boston lettuce

✔ Cherry tomatoes

✔ Green onion (green part only)

✔ Grilled chicken or shrimp

✔ Grated cheddar.

✔ Add fresh lemon juice and olive oil drizzle for dressing.

Make the Low FODMAP Diet Easier

The low FODMAP diet is complicated and it’s easy to get discouraged. Yes, you can figure it out on your own. But what if I told you that there’s an easier way? A fast track to figuring out the low FODMAP diet and saving yourself the frustration of trial and error.

I’ve worked with over 1,000 IBS and SIBO patients. And over the years, I’ve figured out how to turn my clients into low FODMAP pros. And now I’ve taken those principles and spelled them out in the IBS Relief Blueprint course.

When I created the IBS Relief Blueprint course, I included my best resources, food lists, step-by-step plans, symptom check-ins, and more.The IBS Relief Blueprint can help you skip the confusion and make the low FODMAP diet work for you.

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