Dr. I. Farahat
15/11/2024
17+ Easy Low-FODMAP Lunch Ideas For IBS-Diarrhea
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Hey everyone, Esraa from OMG here! Today, I’m excited to share some amazing low FODMAP lunch ideas that are perfect for anyone dealing with IBS diarrhea.
If you are like me, you know how challenging it can be to find meals that are both delicious and gentle on your tummy. These recipes are not only easy to make but also packed with flavor. Let’s dive in!
BONUS: Direct Download Free PDF [IBS FOOD GUIDE]
Healthy Low FODMAP Grilled Chicken Salad
I absolutely love this grilled chicken salad! It’s simple to make and packed with fresh, wholesome ingredients. The ingredients are all low FODMAP, making it gentle on your digestive system. Perfect for a light yet filling lunch.
Main Ingredients:
- Chicken breast
- Bacon
- Lettuce
- Cucumber
- Roma tomato
- Avocado
- Fresh parsley
Image Credit & Full Recipe Instructions available at Karlijn’s Kitchen
Quick Low FODMAP Quinoa Salad
This quinoa salad is a lifesaver for busy days. It’s quick to prepare and bursting with fresh flavors. Quinoa is low FODMAP and easy to digest, making it a great base for this salad. Perfect for a nutritious lunch.
Main Ingredients:
- Quinoa
- Tomatoes
- Cucumber
- Feta cheese
Image Credit & Full Recipe Instructions available at FODMAP Formula
Comforting Carrot and Ginger Soup
This carrot and ginger soup is my go-to when I need something soothing and warm. Made with low-FODMAP vegetables and spices, it’s gentle on your tummy and perfect for a cozy lunch.
Main Ingredients:
- Carrots
- Cumin seeds
- Turmeric
- Ginger
- Vegetable stock
- Coconut yogurt
Image Credit & Full Recipe Instructions available at Telegraph
Delicious Low FODMAP Spicy Cilantro-Lime Turkey Salad
I love the zesty kick of this turkey salad. Using garlic-infused oil instead of garlic keeps it low FODMAP. It’s perfect for when you want something flavorful and light.
Main Ingredients:
- Garlic-infused oil
- Lean ground turkey
- Red bell pepper
- Lime juice
- Sriracha
- Fish sauce
- Fresh cilantro
- Green onion tops
- Lettuce leaves
Image Credit & Full Recipe Instructions available at Fun Without FODMAPs
Tasty Low FODMAP Soy-Glazed Salmon
This soy-glazed salmon is a delicious and quick lunch option. The low-FODMAP marinade ingredients make it easy on your digestive system and perfect for a protein-packed meal.
Main Ingredients:
- Salmon fillets
- Light brown sugar
- Low-sodium soy sauce
- Lemon juice
- Green beans
- Whole-grain brown rice
- Fresh ginger
Image Credit & Full Recipe Instructions available at FODMAP Formula
Savory Low FODMAP Teriyaki-Style Stirfry
This teriyaki-style stirfry is a flavor-packed and easy meal. Made with low-FODMAP ingredients and a delicious homemade sauce, it’s perfect for a quick lunch.
Main Ingredients:
- Soy sauce
- Sesame seed oil
- Rice vinegar
- Maple syrup
- Fresh ginger
- Low FODMAP chicken stock
- Cornstarch
Image Credit & Full Recipe Instructions available at Simply FODMAP
Easy Instant Pot Egg Salad
I adore this egg salad for its creamy texture and simplicity. Avoiding high-FODMAP ingredients, it’s a quick and satisfying lunch that’s gentle on your tummy.
Main Ingredients:
- Eggs
- Avocado oil mayo
- Yellow mustard
- Lemon juice
- Fresh dill leaves
- Scallions
Image Credit & Full Recipe Instructions available at Good Noms Honey
Flavorful BBQ Chicken Skewers with Lemon Sauce
These BBQ chicken skewers are a fun and easy meal. The low-FODMAP marinade and sauce ingredients make it easy on digestion and perfect for lunch.
Main Ingredients:
- Chicken breast
- Zucchini
- Red capsicum
- Low FODMAP chicken stock
- Lemon juice
- Dried rosemary
- Maple syrup
Image Credit & Full Recipe Instructions available at Monash FODMAP
Nutritious Low FODMAP Bok Choy Chicken Fried Rice
This fried rice is a wholesome, veggie-packed option for lunch. Using low-FODMAP vegetables and gluten-free soy sauce, it’s flavorful, satisfying, and easy on your digestive system.
Main Ingredients:
- Brown or white rice
- Chicken breast
- Garlic-infused olive oil
- Eggs
- Coconut oil
- Green onions
- Bok choy
- Carrots
- Broccoli
- Ginger
Image Credit & Full Recipe Instructions available at IBS Game Changer
Delicious Low FODMAP Baked Shrimp Scampi
I love this shrimp scampi for its light and delightful flavors. Using garlic-infused oil and low-FODMAP seasonings, it’s perfect for seafood lovers and gentle on the tummy.
Main Ingredients:
- Raw shrimp
- Unsalted butter
- Dry white wine
- Garlic-infused oil
- Fresh parsley
- Lemon juice
- Dijon mustard
- Italian herbs
Image Credit & Full Recipe Instructions available at Delicious as it Looks
Hearty Turkey and Spinach Stuffed Bell Peppers
These stuffed peppers are hearty and filling. Made with low-FODMAP vegetables and seasonings, they’re perfect for a satisfying lunch.
Main Ingredients:
- Bell peppers
- Ground turkey
- Baby spinach
- Brown rice
- Shredded cheese
- Avocados
Image Credit & Full Recipe Instructions available at Sweet Ordeal
Refreshing Tuna, Avocado, and Cucumber Sushi
This sushi is a refreshing and light option, ideal for lunch. Using low-FODMAP ingredients and fresh veggies, it’s fun to make and delicious to eat.
Main Ingredients:
- Sushi rice
- Tuna in olive oil
- Avocado
- Carrot
- Cucumber
- Nori seaweed sheets
Image Credit & Full Recipe Instructions available at Hangry Miss
Easy Baked Cod
This baked cod is simple and delicious. Made with low-FODMAP spices and seasonings, it’s perfect for a quick and healthy lunch that’s gentle on your digestive system.
Main Ingredients:
- Cod
- Avocado oil
- Paprika
- Garlic powder
- Dried parsley
- Turmeric
- Sea salt
Image Credit & Full Recipe Instructions available at The Roasted Root
Healthy Low FODMAP Scrambled Eggs with Spinach and Tomato
These scrambled eggs are nutritious and easy to make. Using low-FODMAP vegetables and seasonings, they’re great for breakfast or lunch and gentle on the tummy.
Main Ingredients:
- Eggs
- Baby spinach
- Carrot
- Cherry tomatoes
- Chives
- Olive oil
Image Credit & Full Recipe Instructions available at Field Doctor
Easy Chicken Shawarma Casserole
This casserole is packed with flavor and perfect for a comforting lunch. Using low-FODMAP spices and chicken stock, it’s a family favorite that’s gentle on your digestive system.
Main Ingredients:
- Chicken thighs
- Zucchini
- Arborio rice
- Low FODMAP chicken stock
- Fresh parsley or mint
- Kirby cucumbers
- Plum tomatoes
Image Credit & Full Recipe Instructions available at Feed Me Phoebe
BONUS: Direct Download Free PDF [IBS FOOD GUIDE]
Here’s a quick guide to help you navigate the do’s and don’ts while eating for IBS-Diarrhea:
| Do’s | Don’ts |
|---|---|
| Choose low FODMAP vegetables like carrots, cucumbers, and bell peppers. | Avoid high FODMAP vegetables like onions, garlic, and cauliflower. |
| Opt for lean proteins such as chicken, turkey, and fish. | Skip fatty cuts of meat and processed meats. |
| Include gluten-free grains like quinoa and rice. | Avoid wheat, rye, and barley. |
| Use lactose-free dairy products or alternatives like almond milk. | Stay away from regular milk, yogurt, and soft cheeses. |
| Drink plenty of water and herbal teas. | Limit caffeinated beverages and alcohol. |
I hope you find these recipes and tips helpful! Remember, eating low FODMAP doesn’t have to be boring or bland. With a little creativity, you can enjoy delicious and satisfying meals every day. Until next time, happy cooking!
- Evidence-based
- Written by a doctor.
MD, Associate Lecturer of Gastroenterology and hepatology. An IBS sufferer, gut health enthusiast and writer.
