7 Low Fodmap Lunch Recipes

7 easy low fodmap lunch

If you’re on a gut health journey, you’ve likely explored or heard about the Low FODMAP diet. 

While the Low FODMAP diet is not a long-term solution for your digestive symptoms, it can be a helpful tool for uncovering your personal trigger foods.

The Low FODMAP Diet is a 3-phase diet including an elimination, challenge, and maintenance phase. These three phases can help you make connections between your diet and your digestive symptoms.

If you have gas, bloating, stomach pain, constipation, or loose stools, foods might be causing your symptoms. Certain fiber-containing foods are challenging for some people to digest due to FODMAPs.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. 

People with Irritable Bowel Syndrome (IBS) or Irritable Bowel Disease (IBD) are more sensitive to FODMAP-containing foods. They may experience bloating, gas, abdominal pain, and changes to their bowel movement patterns after eating high-FODMAP foods. 

FODMAPS are fermentable carbohydrates that go undigested in the small intestine. When they reach the colon, the bacteria in the large intestine feed off them and release gas. The gas can cause inflammation and expansion of the gut wall, resulting in pain and discomfort.

The first phase of the Low FODMAP Diet is the Elimination Phase.

During this phase, you remove all fodmap-containing foods from your diet for 2-6 weeks to establish your baseline. Adhering to a Low FODMAP Diet takes some planning since many foods have some level of FODMAPs. 

The Elimination Phase is challenging because it restricts many different foods. This part of the diet requires strategic meal planning and an understanding of which foods contain FODMAPs and which do not.

It might be tempting to skip meals on the Low FODMAP diet. 

Knowing what to eat and finding foods you enjoy on a Low FODMAP diet can be difficult for some people. Although it might be tempting to skip meals so you don’t have to plan, this is not recommended. 

Eat a balanced meal every 3-4 hours. 

Perhaps you feel like skipping meals or grazing on snacks throughout the day is easier than setting aside time to make a Low FODMAP lunch or other meals. That is understandable! 

Making meals requires planning, shopping, cooking, time, and energy.

But, going long periods of time without eating a meal can lead to overeating later in the day when hunger levels are high. Overeating is associated with digestive symptoms like stomach pain, gas, bloating, and reflux. 

On the other hand, grazing or eating every 1-2 hours prevents your guts “housekeeper” (known as the migrating motor complex or MMC) from doing its job effectively. Every few hours, the MMC sweeps through your gut and cleans up leftover food and debris from your intestines. 

Think of the MMC like a street sweeper cleaning up a road. The MMC takes around 2-3 hours to finish moving through your digestive tract. When you eat during this cycle, the MMC shuts off. 

Constant snacking prohibits the MMC from ever completing its cleaning cycle.  

The chance that opportunistic bacteria will travel up from the large intestine into the small intestine increases when food is constantly in your digestive tract. This can increase your chances of bacterial overgrowth in the small intestine, also known as SIBO (Small Intestinal Bacterial Overgrowth). 

A Low FODMAP lunch keeps your blood sugar and energy levels stable.

It’s necessary to prioritize lunch, even on a Low FODMAP Diet. Doing so will help you maintain productivity throughout your afternoon, reduce cravings, and help you avoid the snacking or starving cycle. 

Here are 7 Low FODMAP lunch ideas for your busy week: 

Low fodmap lunch 1: Chicken Wrap

Ingredients:

  • 1 gluten-free tortilla or wrap 
  • 1 tablespoon low FODMAP mayo 
  • 3 ounces chicken, cooked 
  • A handful of arugula 
  • ¼ red bell pepper, cut into slices
  • 2-3 tablespoons cucumber, diced
  • 1 tablespoon black olives

Directions:

  1. Lay out the wrap and spread mayo along the middle. 
  2. Layer with remaining ingredients: chicken, arugula, bell pepper, cucumber, and black olives. 
  3. Roll up and enjoy!

Low fodmap lunch 2: Quinoa Salad Bowl

Ingredients:

  • ½ cup quinoa, cooked 
  • Chicken or firm tofu, cooked and cubed
  • 1 cup spinach 
  • 1 hard-boiled egg 
  • ¼ cup carrots, chopped
  • ¼ cup corn 
  • ¼ cup bell peppers 
  • 1 tablespoon pumpkin seeds
  • Olive oil and balsamic vinegar to taste

Directions: 

  1. Layer all ingredients into a serving bowl. Drizzle with olive oil and balsamic vinegar to taste. Season with salt and pepper.

Low fodmap lunch 3: Salmon Rice Bowl

Ingredients: 

  • ½ cup rice or quinoa, cooked
  • 3 ounces salmon or chicken, cooked
  • Roasted green beans, cooked
  • Carrots, chopped
  • 2 tablespoons slivered almonds
  • 1 tablespoon basil, sliced 
  • 1 tablespoon goat cheese, crumbled 
  • Lemon juice to taste

Directions:

  1. In a dinner bowl, start by scooping in the rice. Add the remaining ingredients and top with olive oil and fresh lemon juice. 

Low fodmap lunch 4: Tuna Salad

Ingredients:

  • 1 (5-ounce) can of tuna 
  • 2 tablespoons low FODMAP mayo, greek yogurt, or cultured sour cream 
  • 1 tablespoon green onion, green part only, diced
  • ¼ cup diced cucumber
  • Salt and pepper to taste
  • Gluten-free crackers 

Directions: 

  1. In a medium bowl, combine tuna, mayo, green onions, salt, and pepper.
  2. Mix in the cucumber
  3. Serve with gluten-free crackers. 

Low fodmap lunch 5: Pasta Salad 

Ingredients: 

  • Gluten-free pasta, cooked
  • Chicken sausage, cooked
  • 1 medium tomato, diced 
  • ½ cup red bell pepper, diced 
  • ¼ cup sliced black olives 
  • Spinach, chopped
  • Basil, roughly chopped
  • 1 tablespoon parmesan cheese 
  • Olive oil and vinegar to taste

Directions: 

  1. In a large bowl, combine all ingredients. Drizzle on olive oil and vinegar and enjoy! 

Low fodmap lunch 6: Stir Fry

Ingredients: 

  • ½ cup brown rice, cooked
  • Chicken, cooked and diced
  • 1 carrot, diced
  • ½ red bell pepper, diced
  • ½ cup broccoli, chopped
  • ¼ cup green onions, sliced (green tops only)
  • 2 tablespoons of olive oil

Sauce Ingredients:

  • ½ cup soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon grated ginger
  • ¼ cup of water
  • ½ cup orange juice or 2 tbsp of honey
  • 2 tablespoons rice vinegar
  • 1 tablespoon of cornstarch

Directions:

  1. In a small jar, mix all of the sauce ingredients and set aside.
  2. Heat a skillet over medium-high heat and add the cooking oil once the pan is hot. 
  3. Add the vegetables to the pan and cook until desired doneness. 
  4. When veggies are done, add the cooked chicken, and pour the sauce into the pan. 
  5. Cook for a few more minutes until the sauce starts to thicken.
  6. Remove from heat, and add rice, chicken, and veggies to a bowl to serve. 

Low fodmap lunch 7: Egg Salad Lettuce Wrap

Ingredients:

  • Hard-boiled eggs, chopped
  • 1 tablespoon mayo
  • 2 tablespoons green onion (green tops only)
  • Salt, pepper, and lemon juice to taste
  • Large lettuce leaves for wraps

Directions:

  1. Add eggs, mayo, salt, pepper, lemon juice, and green onions to a bowl and mix to combine. 
  2. Spoon into lettuce wraps.  

Low FODMAP Doesn’t Mean No FODMAP. 

If you are sensitive to one FODMAP, that doesn’t make you intolerant to all of the FODMAPs. The FODMAP foods you can include freely in your diet and the foods you should be mindful of vary from person to person. 

Work with a Registered Dietitian who specializes in digestive health and understands how to implement a low FODMAP diet if you suspect an intolerance to FODMAPs. This will streamline the process and avoid the frustrations of navigating a complicated elimination diet alone. 

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