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Updated June 2022 by Serena Bansal Registered Dietitian BSc Hons
Are you struggling for some low FODMAP lunch ideas? Many people struggle for inspiration on their packed lunches and this can be even more challenging for those on a low FODMAP diet.
Bringing a packed lunch to work or making lunch at home is a great way to save money but also a great way of knowing exactly what it is you are eating. This can be particularly important for those following a low FODMAP diet.
Here are three easy and healthy low FODMAP lunch ideas to take with you to work or at home and to help you feel fully satisfied.
Low FODMAP Salmon served with Pak Choi and Rice Noodles (2 portions)
- 2 salmon fillets
- Beansprouts (one packet)
- Rice noodles – instant / just add hot water (1 nest per person)
- 3 tbs fish sauce
- Pak choi (Chinese cabbage – it wilts down once it is cooked)
- 2 tsp garlic infused oil
- 1 tsp ginger
- 1.5tbs oyster sauce
- 1 tbs lemon juice
- Cook the salmon in the oven or under the grill with garlic infused oil and a drizzle of lemon juice. Follow the cooking instructions provided on the packet, but will roughly take 17 minutes under the grill or 20-25 minutes in the oven.
- Chop the pak choi and ginger.
- Boil the rice or noodles.
- Cook the pak choi, ginger, bean sprouts with the fish sauce, garlic infused oil, and oyster sauce on a high heat for 5-10 minutes, until the vegetables are cooked but still have their crunchy texture.
- Serve up with instant rice noodles with the vegetables and flake the salmon on top. Leave to cool thoroughly before refrigerating.
Low FODMAP Homemade Vegetable Soup (6 portions)
- 2 carrots
- 1 celeriac
- 1 turnip
- 1 swede
- 1 parsnip
- 2 potatoes
- 1 tbs garlic infused oil
- Pinch of salt and pepper
- 1 tbs curry powder (check this contains no FODMAPs e.g. onion and garlic)
- 1 tsp fresh ginger
- 1 tbs cumin powder
- Peel and chop all the vegetables into cubes as well as the ginger.
- Fry for 2 minutes in the garlic infused oil, add the salt, pepper, curry powder, cumin powder.
- Add boiling water to cover the vegetables,
- Allow to simmer for half an hour or until the vegetables are cooked through.
- Either serve the soup as it is or blend it.
Allow to cool in Tupperware and keep refrigerated or frozen until ready to eat.
Low FODMAP Pasta With Greek Style Salad (4 portions)
- 300g gluten free pasta
- 1 pepper
- 2 tomatoes
- 2 chicken breasts
- ½ jar of olives
- ½ cucumber
- 200g feta cheese
- 1 tbs garlic infused oil
- 1tbs lemon juice
- 1tbs balsamic vinegar
- Boil the pasta in a pan
- Chop the chicken breasts into chunks and fry with garlic oil. Fry until the chicken is cooked through.
- Chop the tomatoes, pepper, cucumber and feta.
- Make the dressing by mixing the garlic oil, balsamic and lemon juice together.
- Add the pasta, vegetables, chicken, feta and olives to a large bowl and pour the dressing. Place into your containers and keep refrigerated.
Lunches on the low FODMAP diet do not need to be boring. You do not have to have sandwiches everyday (unless you enjoy them of course).
Get creative with your meals – this will help you enjoy them more. Use the ideas above for some inspiration.
Enjoy your packed lunches!
Written by Student dietitian Bethany Florey, edited & reviewed by Registered Dietitian Kirsten Crothers
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.