How to Pack a Low FODMAP Lunch

When you or a family member are following a low FODMAP diet, packing a lunch for work or school can be a regular occurance. It can be tough to trust cafeteria food, even when it claims to be gluten-free or allergy friendly. The safest way to avoid uncomfortable symptoms later, is to pack a low FODMAP lunch. If you need fresh ideas for what to include, check out my list of lunch ideas.


  • Grilled Chicken Breast: Pre-cooked and sliced, can be added to salads or sandwiches.
  • Hard-Boiled Eggs: Easy to prepare and pack.
  • Turkey Slices: Look for low FODMAP certified brands or those without high FODMAP additives. Our favorite is the Applegate Brand of deli products.
  • Tuna: Canned in water, plain or with a small amount of low FODMAP mayonnaise.
  • Tempeh: Plain or marinated, a good plant-based protein option.

Grains and Starches

  • Quinoa: Cooked and mixed with veggies or protein for a salad.
  • Rice Cakes: Great with peanut butter or low FODMAP spreads.
  • Gluten-Free Bread: For sandwiches, look for low FODMAP certified brands. Our favorite brand is BFree.
  • Brown Rice: Can be pre-cooked and used as a base for bowls or salads.
  • Polenta: Slices or cakes, easily reheated or eaten cold.
  • Gluten-Free Wraps: A great alternative to a sandwich.


  • Carrot Sticks: Fresh and crunchy, perfect for dipping.
  • Bell Pepper Slices: Red, yellow, or green, great for snacks or salads. (Usually a 1/4 cup of red, orange, or yellow bell pepper is considered “safe”, but if you’re not sure, stick with green bell pepper.)
  • Cucumber Slices: Refreshing and easy to pack.
  • Spinach Leaves: Can be used as a base for salads or in wraps.
  • Lettuce: Choose a variety like Boston to use as the base for a wrap or lettuce cup.


  • Dried Banana: 10 chips
  • Blueberries: 1 cup fresh Fresh or dried
  • Strawberries: 65 grams or less.
  • Kiwi: 1-2 whole, peeled fruit.
  • Mandarin Oranges: 1-2 whole, peeled fruit.

Dairy and Dairy Alternatives

  • Lactose-Free or Dairy Free Yogurt: Plain lactose free yogurt or coconut yogurt is approved by the Monash app. Just double check any other questionable ingredients or sweetners
  • Lactose-Free or Dairy Free Cheese: Such as cheddar or Swiss, in slices or cubes. Our favorite brand is Cabot.

Snacks and Sides

  • Rice Crackers: Pair with cheese or a low FODMAP dip.
  • Gluten-Free Pretzels: Great plain or with dip.
  • Popcorn: Lightly salted or plain.
  • Pumpkin Seeds: Roasted, a great crunchy snack, just keep it under 100 grams.
  • Olives: Plain, pitted, and ready to eat.
  • Dark Chocolate: Delicious and easy to throw in a lunch bag! We love the Enjoy Life brand.

Dips, Dressings, and Spreads

  • Peanut Butter: Check for no added high FODMAP ingredients.
  • Lactose-Free or Dairy Free Cream Cheese: Great for spreading on rice cakes or gluten-free bread.
  • Hummus: Made with a low FODMAP recipe using canned chickpeas and limited garlic.
  • Dressing: FODY makes several low FODMAP varieties or you can easily make a salad dressing from scratch.
    • This post by Spoonful has several recipes for creating low FODMAP versions of your favorite dressings at home!

Sample Lunch Combinations

  1. Grilled Chicken Salad: Mixed greens, grilled chicken, cucumber slices, and a low FODMAP dressing.
  2. Quinoa Bowl: Quinoa, spinach, hard-boiled egg, carrot sticks, and a small side of lactose-free cheese.
  3. Turkey Wrap: Gluten-free wrap with turkey slices, spinach leaves, and lactose-free cream cheese.
  4. Tuna Salad: Canned tuna mixed with a bit of lactose-free yogurt, served with rice crackers and bell pepper slices.
  5. Snack Box: Rice cakes with peanut butter, banana chips, and a handful of blueberries.

These options provide a variety of flavors and nutrients while adhering to the low FODMAP guidelines, making them ideal for a packed lunch. For even more inspiration, check out our ‘Favorite Low FODMAP Foods and Brands’ page. What’s your favorite lunch to pack? Be sure to share it in the comments below!

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