3 Low FODMAP Lunch Ideas For IBS Sufferers

low fodmap spaghetti bolognese

Switching up your meal plan can be tricky, especially if you suffer from IBS and it’s easier to stick to the products you know won’t mess up your gut. But eating the same breakfast and lunch every single day of the year doesn’t sound too appealing either. In case you’re looking for new lunch recipes that your gut will love as well. A Low FODMAP Diet has proven to be effective for those suffering with IBS otherwise known as Irritable Bowel Syndrome. Luckily, there are enough alternative products on the market that exclude the most important allergens such as lactose and gluten. Keep reading to get inspired by Low FODMAP Lunch Ideas that are surprisingly delicious.

What does the Low FODMAP diet help with?

Between 10 and 20 percent of all people in the UK are thought to have IBS. That is a shockingly high percentage, but still there isn’t enough awareness for this condition. Irritable Bowel Syndrome can be developed at any age and typically causes issues with your digestive system. There are different types of IBS but whether you’re mainly constipated or suffer from diarrhea, we can probably all agree that it’s an awful condition to have. Luckily, in the past years, the range of low FODMAP products has increased considerably, which makes life a bit more enjoyable for IBS sufferers. As IBS sufferers ourselves, we know how difficult it can be to create delicious meals with alternative products, so that’s why we created Low FODMAP cooking sauces, salad dressings and condiments.

Low FODMAP Tikka Masala Wrap

In case you’re lacking time and are looking for a quick, but delicious lunch idea, the Low FODMAP Tikka Masala Wrap is your way to go. We understand that most people won’t have hours to spare when making lunch, especially if you’re working from home and are looking for a quick bite. In these situations, a lunch recipe that will only take you fifteen minutes to make is the perfect solution. For 3 wraps, you will need:

  • 3 x 40g Gluten Free Low FODMAP wraps
  • 130g SDF Tikka Masala sauce
  • 100g Cooked chicken
  • 75g M/W White rice
  • 1 Tbsp Garlic infused oil
  • 12g Mango chutney
  • 2g Fresh Coriander
  • 12 Small lettuce leaves
  • 10-15g Lactose-Free Mayonnaise

IBS Friendly BLT Club Sandwich

Do you miss the carefree days of enjoying a BLT Club Sandwich without any worries? Without your gut playing up and your stomach starting to bloat? We have great news, check out our recipe for an IBS Friendly BLT Club Sandwich! Whether you prefer the original BLT or the veggie BLT, we’ve got you covered. With the recipe only taking up fifteen to twenty minutes of your time, it’s the perfect go-to lunch on a busy day. 


Low FODMAP Smoky Paprika Chicken Salad

If you have a little more time on your hands, this 25-minute lunch idea is an absolute winner. The best thing about this recipe is that it only has 5 minutes of prep time, as the oven will do the rest for you. To make this mouth-watering Smoky Paprika Chicken Salad, you will only need a couple of ingredients that you can add to your Low FODMAP shopping list:


  • 250g chicken breast (skin removed)
  • 1 tsp garlic infused oil
  • 1 tsp smoked paprika
  • Season with salt and pepper
  • 2 tsp olive oil (for cooking)


Bon appetit!

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