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. And to make your meal planning easier, I’ve put together a collection of Low FODMAP lunch recipes designed to simplify your life and keep you satisfied. These easy IBS-friendly lunches are perfect for busy days and on-the-go dining. Click here to download your Low FODMAP Lunch Collection and discover the delicious, stress-free options that await you!
Download Your Low FODMAP Lunch Recipe Collection
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
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
✔ 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
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 Lunches Easier
The Low FODMAP diet can be complex, and it’s easy to feel overwhelmed. Yes, you can figure it out on your own, but what if there was a simpler way to streamline your meal planning? Imagine having easy Low FODMAP lunch ideas at your fingertips, without the frustration of constant trial and error.
I’ve worked with hundreds of clients to simplify their Low FODMAP journey, and now I’m excited to share a collection of Low FODMAP Lunch Box Ideas designed specifically for you. Whether you need easy Low FODMAP lunch ideas for busy days or Low FODMAP lunch ideas on the go, this collection has you covered.
Inside, you’ll find practical, delicious recipes that make meal prep and packing lunches a breeze. Say goodbye to the stress of finding suitable meals and hello to convenient, gut-friendly options that fit seamlessly into your routine. Download your dietitian-curated Low FODMAP Lunch Recipe Collection now!
