Having a hectic schedule can be tricky at the best of times, but throw IBS into the mix, and preparing lunches that you can easily enjoy whilst you’re on-the-go becomes even harder!
Bay's Kitchen was founded for busy people who don't want to compromise on their health, so today we've rounded up our top 6 low FODMAP lunch picks. These lunch options are not only quick and easy to prepare but also delicious and nutritious, ensuring you can enjoy a satisfying lunch while effectively managing your IBS symptoms.
1. Low FODMAP Sandwiches or Wraps
Fortunately, you can still enjoy a good old-fashioned sandwich while following a low FODMAP diet – you may just need to make a few tweaks!
Begin with low FODMAP bread options such as sourdough, spelt, or gluten-free (always check ingredients) or opt for gluten-free wraps for a lighter option. Then, fill your sandwich or wrap with a variety of delicious low FODMAP ingredients. Here are some tasty recommendations supported by Monash University (remember to check the app for individual ingredients, as they may only be low FODMAP at specific serving sizes.):
- Bacon, lettuce, tomato, and mayonnaise
- Egg and mayonnaise
- Chicken and avocado
- Turkey, brie, and dried cranberries
- Steak, lettuce, tomato, mayonnaise, and mustard
- Roast beef
- Tuna and green tops of spring onion
- Tomato, mozzarella, and basil leaves
- Ham and cheese
You can spice up your sandwich or wrap with Bay's Kitchen low FODMAP condiments - like our delicious Ketchup or BBQ sauce - for an extra burst of flavour. Not only do these additions taste great, but they're also made with low FODMAP ingredients to ensure easy digestion.
One must-try recipe here at Bay's Kitchen is our vibrant Chicken Tikka Masala Rainbow Wraps. Simply prep in advance with a couple of tablespoons of Bay's Kitchen's convenient stir-in sauce for a tasty lunch on-the-go.
2. Low FODMAP Soup
When you need a quick and comforting winter warmer, try our delicious low FODMAP certified soups - perfect for those busy days! Our soups are not only free from hard-to-digest ingredients and gluten-free, but also dairy-free and vegan, ensuring they cater to various dietary needs. You can choose from two hearty flavours:
Certified low FODMAP for a full pouch (300g) serving, these soups are both convenient and delicious. Simply heat them in the microwave and enjoy with a side of low FODMAP bread. We have a soup selection pack available if you’re struggling to choose between flavours!
3. Baked Potato with a Low FODMAP Filling
For a simple and filling lunch option, try a baked potato with a low FODMAP twist. Either prepare it in advance or pop it in the microwave for a quick meal. A baked potato can be easily customised with different fillings to mix things up!
Our personal favourite is a mouthwatering 5-ingredient cheese, bacon, and chive stuffed potato. This simple yet satisfying option will keep you fueled throughout the day without aggravating your IBS symptoms.
4. A Low FODMAP Salad
Salads often get a bad rap for being boring, but they can be both delicious and nutritious! Plus, they're quick and easy to prepare, making them ideal for busy days. You can even batch prep them for the week, ensuring you always have a healthy lunch ready to go.
Here are some of our favourite low FODMAP salad recipes at Bay's Kitchen:
- 20-minute Pesto Pasta Salad
- 6-ingredient Chicken and Bacon Caesar Salad
- 10-minute Crunchy Summer Salad with Salmon
Check out this post for even more low FODMAP salad options that will make your taste buds and your gut happy, all while saving you time during your busy week!
5. Low FODMAP Savoury Bakes
If you enjoy baking, why not use your Sunday to create delicious low FODMAP dishes, which you can then portion out for lunches during the week? This way, you’ll have delicious meals ready to go, and it will make your busy weekdays much easier.
Here are a couple of our go-to low FODMAP savoury bake recipes that are perfect for meal prep:
- Spring Quiche: With three filling ideas, you can choose between classic flavours or more experimental combinations.
- Potato, Feta & Spinach Spicy Arrabbiata Tortilla: A unique and flavorful twist on traditional tortilla bakes.
6. Low FODMAP Dinner Leftovers
When in doubt, cook more than you need for dinner and you'll have a simple, reheatable meal ready for the next day! This strategy works best with one-pot dishes that are easy to store and heat up. Some great examples include our Quick Baked Feta & Tomato Pasta or Winter Vegetable Stew.
These easy low FODMAP recipes make dinner a breeze and ensure you have a tasty grab-and-go lunch option for the following day. Store leftovers in the fridge for a few days or freeze them for later use.
Top Tip: When reheating frozen meals, it's best to defrost them in the refrigerator overnight before heating them up for the best taste and texture.
Wrapping Up
Maintaining a low FODMAP diet doesn't mean you have to sacrifice variety or flavour in your meals. With these 6 low FODMAP lunch ideas and a wide range of delicious Bay's Kitchen products, you can create nutritious meals to suit your busy lifestyle.
Please note that the low FODMAP diet is a restrictive diet intended for individuals undergoing the elimination phase. It's therefore crucial to consult a healthcare professional before making any significant dietary changes.
Explore our selection of low FODMAP products and discover even more recipe inspiration on our recipes page. You can also use our low FODMAP shopping list for all your meal planning needs. We hope you e njoy these delicious low FODMAP lunches!
