Low FODMAP Lunches for Kids and Adults

The low FODMAP diet can seem daunting for an adult and even more daunting if you have to prepare exciting low FODMAP lunches for your child.

Tips for building a delicious and exciting low FODMAP lunch box

  1. Mix it up! Not only is mixing up your diet an effective way to consume a variety of different nutrients but also a way to keep yourself or your child interested, making you less likely to detour from the low FODMAP diet and choose a high FODMAP option. The symptoms will not be worth it!
  2. Look out for the FODMAP Friendly logo. Foods with this logo have had their FODMAP content tested and are safe to eat on a low FODMAP diet.logo-200x200
  3. Preparation is key! Be prepared or be prepared to suffer the uncomfortable gastrointestinal symptoms.

The good old sandwich

  1. Start with a low FODMAP breade brands: Alpine Breads, Burgen or Country Life gluten free bread.
  2. Don’t like bread? Try corn taco shells or a gluten free wrap
  3. Choose your protein.
    Chicken, turkey, ham, eggs, Lewis and Sons salami or sausages etc.
  4. Cheese Please
    Cheddar cheese, feta, cottage cheese, mozzarella, swiss cheese
    Watch your portion sizes! Look to the FODMAP Friendly App for acceptable portion sizes.
  5. Condiments
    Mayonnaise, Mustard, peanut butter, Vegemite, eggplant dip, avocado (1/4)
  6. Salad choose 3 different veggies:
    Alfalfa, Beetroot slices (2 slice), grated carrot (1 medium), Celery (1 medium stick), Cucumber (1/2 cup), green leafy vegetables (1 cup): spinach or rocket or kale or lettuce, Tomato (3 slices), Avocado (1/4)

Not a sandwich person?

Broccoli and Sweet Potato Frittata (Serves 4)

broccoli frittata

Require: 20cm oven proof frying pan


-300g sweet potato, diced
-300g broccoli, diced
-8 free range eggs, lightly beaten
– 12 cherry tomatoes
– ¼ cup lactose free milk
-1/2 cup parmesan, grated
– Salt and pepper to taste

-Spray olive oil



-Blanch sweet potato and broccoli in salt water until half cooked through
-Place pan on med-high heat and spray with olive oil. Turn on grill to med-high heat.
-Combine eggs, milk, sweet potato, broccoli, parmesan and salt and pepper.
– Add to pan and cook until base is set then transfer to grill for a further 5 minutes until cooked through and brown on top
-Set aside to cool and then dice into four slices and serve with a slice of gluten free bread or rocket salad in lunch box.


Other options?
-Zucchini Slice (most recipes are fine, swap regular flour for gluten free flour)
– Make a Salad – similar process to making up the sandwich but instead of the bread opt for a different carbohydrate source i.e. 0.5 cup quinoa, brown rice or 1 cup cooked gluten free pasta.
-Antipasto lunch box: 40g cheddar, cucumber, celery and carrot sticks, gluten free rice crackers, eggplant dip and some olives.

Add some fruit (limit to 1 serve per 3 hours)

– 1 orange
-1 banana
-1 kiwi
– 10 strawberries
– Half a Grapefruit
– 1 cup pineapple pieces
– 1 small handful grapes


Lunchbox Treats 

  • Rice crackers
  • Macro Organic Popcorn
  • Tortilla chips (plain)
  • Food for Health Cinnamon Bar
  • Golden Days Sesame Snaps and mixed nut snaps
  • Mamee Rice Sticks and Rice Chips
  • 200g Greek yoghurt
  • Mozzarella sticks
  • Hard-boiled eggs
Packing a Low FODMAP Lunch
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