Low FODMAP Lunch Ideas

Here's your guide to choosing a bloat friendly and low FODMAP lunch!⁠

FODMAPs are carbohydrate molecules found in a lot of foods we eat. They can trigger excess gas & bloating in people with IBS.

They are NOT bad for you, in fact they are good for your gut health! However, for those struggling with bloating the low FODMAP diet is one option to help manage symptoms and pinpoint your food triggers. ⁠

Here are some of my top picks for low FODMAP lunch ideas⁠:

✨ Tuna mixed with chopped cucumber, mayo, salt, pepper & chili flakes served in lettuce cups

✨ Rice paper rolls with carrot, cucumber and protein (chicken/tofu/beef/fish)⁠. Make a dipping sauce with peanut butter, soy sauce, vinegar, maple syrup & sesame oil

✨ Stir-fried frozen veg (carrot & corn) with brown rice in soy sauce, fresh ginger & lime juice topped with fried egg and fresh chilli

✨ Omelette with cheddar cheese, 1/3 cup red capsicum, 1/3 cup zucchini and baby spinach (add bacon if you like)

✨ Salmon & avocado sushi (skip the wasabi) - this is especially great if you’re looking for a quick and easy lunch out and about.

✨ Nourish bowl with quinoa, grilled chicken (or 1/4 cup canned chickpeas drained and rinsed), baby spinach, 1/2 tomato, 1/3 cup capsicum, cucumber & pepitas. Dress with olive oil and lemon juice.

What are some of your favourite low FODMAP lunches?