Low-FODMAP Packed lunches (for school or work) made easy; Dr. Rachel’s Packing List of Low-FODMAP foods on the go

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Helping your child eat low FODMAP can be challenging, particularly when it comes to school or summer-camp lunches. It needs to be both tummy-safe and tasty, so even a picky eater will enjoy it. With three fussy children of my own, I can understand how hard this may be!

Here is my list of convenient, yummy, healthy low-FODMAP packed lunch options; your go-to low-FODMAP food list for packing meals on the go.  Hopefully they help make a tough task easier, and keep your little superstar feeling healthy and happy.

But don’t stop with your child’s lunch…you can also use my low-FODMAP Packed Lunch list for your own briefcase or work bag.  Packing lunch for your daily routine will enable you to be more compliant with a low-FODMAP lifestyle AND eat a healthy and satisfying meal.  You may also like my low-FODMAP Salad Bar/Salad-in-a-jar blog for another awesome lunch option.

P.S. Always double-check labels to ensure no high-FODMAP additives.

P.P.S. Our  free Happy Gut Guide will provide other low-FODMAP food options and low-FODMAP food lists

Also…Check out over 400 FREE low FODMAP recipes right here on the blog!


Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!  EVERYTHING PREPS IN 30 MINUTES OR LESS 🙂

the low-fodmap IBS solution

Low-FODMAP Packed Meals/ Lunch Packing Made Easy

Low-FODMAP Sandwiches

Low-FODMAP Fruits & Vegetables

  • Good options are a single serving of oranges, bananas, raspberries, strawberries, blueberries, cantaloupe, honeydew melon, kiwi, pineapple, grapes, cucumber, tomato, carrots, cucumber or dried cranberries
  • Check out my low-FODMAP Salad-in-a-jar recipe blog for a more adult low-FODMAP packed lunch option, or my low-FODMAP 5 Day Meal Plan for other helpful hints

Low-FODMAP Sides for packed lunch/snacks

  • Low-FODMAP sides/snacks can include rice-based/gluten-free crackers (check ingredients), string cheese sticks, plain or salt & vinegar potato chips (check no added onion/garlic powder), peanuts or other mixed nuts (no cashews or pistachios), lactose-free yogurt (check no fruit juice or high fructose corn syrup), rice cakes, Toasted Oat cereal, popcorn, corn or tortilla chips, low-FODMAP Cinnamon Sugar Baked Banana Chips, low-FODMAP Happy Jerky and low-FODMAP Happy Bars

Low-FODMAP Dessert/treats

Enjoy getting back to school!

low FODMAP nut free

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