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

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!

YOU MAY LOVE MY LOW-FODMAP HAPPY BARS AND HAPPY JERKY FOR AN EASY TO GRAB SAFE SNACK!

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 🙂

Low-FODMAP Packed Meals/ Lunch Packing Made Easy

Low-FODMAP Sandwiches

• Use your preferred low-FODMAP bread, I like Udi’s™ Gluten Free Sandwich Bread, or an Udi’s Classic Hamburger Bun (the buns don’t get mushy over time)
  • I have great recipes for low-FODMAP Multigrain Sandwich Bread, low-FODMAP Maple Egg Bread and low-FODMAP Dinner Rolls
• You can use low-FODMAP options of low-FODMAP tuna salad, low-FODMAP egg salad, salmon or low-FODMAP chicken salad, smoked turkey or chicken breast, a slice of cheddar, swiss or mozzarella cheese, sunflower butter/peanut butter/almond butter and 1/3 banana or a dollop of maple syrup
• My low-FODMAP strawberry or raspberry coulis, low-FODMAP rhubarb jam, low-FODMAP Nutella or marmalade with no added syrups/juice extracts are low-FODMAP and may also be tolerated. For condiments, mayonnaise (make sure it does not contain high fructose corn syrup- try my low-FODMAP mayo recipe) or mustard can work well depending on the type of sandwich

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

• A couple of Jolly Rancher candies (or other hard candies with no high fructose corn syrup or sorbitol), gluten-free chocolate or vanilla sandwich cookies (Glutino® has a delicious variety), or dark chocolate squares make a great low-FODMAP dessert
•  My low-FODMAP Happy Baking mixes are short-cuts to low-FODMAP Fudgy Brownies, Chocolate and Vanilla cakes and cupcakes
• Also try some of my recipes for low-FODMAP granola, low-FODMAP No-Bake Oats and Chocolate Cookies, low-FODMAP Oatmeal Chocolate Chip energy Bites, low-FODMAP blueberry muffins, low-FODMAP banana bread, 3 ingredient low-FODMAP peanut butter cookies, low-FODMAP chewy chocolate cookies, low-FODMAP oatmeal cookies, and low-FODMAP chocolate chunk cookies, low-FODMAP brownies and low-FODMAP blondies, low-FODMAP kettle corn, low-FODMAP Chex/party-mix and low-FODMAP dessert squares for other low-FODMAP packable treats on the go!

Enjoy getting back to school!