IBS-friendly meal ideas for flights and other travel.
Pack low-FODMAP options such as rice cakes, hard-boiled eggs, lactose-free yogurt, plain grilled chicken, or simple sandwiches on gluten-free bread. Include fruits like bananas and berries, and carry soothing herbal teas. These choices minimize symptoms and ensure digestive comfort during long trips.More from NIH: IBS
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1
Buckwheat Pancakes
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A great breakfast option, buckwheat pancakes are naturally gluten-free and can be topped with almond butter or fruit for extra flavor.
2
Low-FODMAP Chicken Soup
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A travel-friendly meal stored in a thermos, this broth-based soup with chicken, carrots, and rice is soothing and easy on digestion.
3
Turkey and Spinach Roll-Ups
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Slices of turkey wrapped around fresh spinach and a light spread of mustard or dairy-free cheese create a protein-packed, easy-to-eat snack.
4
Hard-Boiled Eggs
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A protein-rich snack that travels well, hard-boiled eggs are filling and gentle on the stomach, making them a great on-the-go option.
5
Coconut Yogurt with Granola
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Dairy-free coconut yogurt with a sprinkle of low-FODMAP granola provides probiotics and a crunchy texture without triggering symptoms.
6
Low-FODMAP Nut Mix
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A blend of almonds, walnuts, and pumpkin seeds makes for a nutrient-dense snack that is easy to carry and won't upset digestion.
7
Grapes with Lactose-Free Cheese
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A sweet and savory combination, grapes provide hydration and antioxidants while lactose-free cheese adds protein and a creamy texture.
8
Homemade Energy Bites
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Made with oats, peanut butter, and flaxseeds, these bite-sized snacks are perfect for on-the-go energy without digestive discomfort.
9
Low-FODMAP Granola Bars
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Made with gluten-free oats, nuts, and maple syrup instead of honey, these bars offer a convenient source of energy without triggering symptoms.
10
Chia Pudding
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Made with almond or coconut milk and chia seeds, this fiber-rich pudding is prepped ahead of time and makes for a filling, gut-friendly snack.
11
Roasted Pumpkin Seeds
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A crunchy, magnesium-rich snack, pumpkin seeds are gentle on digestion and offer a boost of essential nutrients.
12
Cold Quinoa Porridge
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A chilled version of quinoa porridge made with almond milk and a touch of cinnamon provides a nutritious, high-protein breakfast.
13
Oatmeal with Blueberries
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Overnight oats made with lactose-free milk or water and topped with blueberries offer a convenient, fiber-rich breakfast.
14
Banana and Rice Cake
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A naturally sweet and easy-to-digest combination, bananas provide potassium while rice cakes offer a light, crunchy base.
15
Almond Butter and Rice Crackers
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A crunchy and creamy combination, almond butter spread on rice crackers provides protein and healthy fats for sustained energy.
16
Gluten-Free Crackers with Cheese
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A simple and satisfying snack, gluten-free crackers paired with lactose-free or aged cheese provide a crunchy and creamy texture while being gentle on digestion.
17
Brown Rice Sushi
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Sushi made with brown rice, avocado, cucumber, and a protein like salmon or tofu is a travel-friendly meal that’s easy on digestion.
18
Blueberry and Chia Seed Smoothie
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A blend of blueberries, almond milk, and chia seeds creates a refreshing, nutrient-rich smoothie that supports digestion.
19
Boiled Potatoes with Olive Oil
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A simple yet satisfying meal, boiled potatoes with a drizzle of olive oil provide gentle fiber and healthy fats for sustained energy.
20
Rice Paper Veggie Rolls
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Fresh and light, these rolls feature rice paper wrapped around lettuce, carrots, cucumber, and a protein like tofu or shrimp, served with a mild dipping sauce.
21
Quinoa Salad
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A hearty, fiber-rich option, quinoa salad with cucumbers, cherry tomatoes, and a light lemon-olive oil dressing makes for a nourishing and filling meal.
22
Apple with Peanut Butter
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A classic combo, apples provide fiber while peanut butter offers healthy fats and protein, making for a balanced and satisfying snack.
23
Low-FODMAP Trail Mix
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A homemade mix of almonds, walnuts, pumpkin seeds, and dark chocolate pieces provides energy without triggering IBS symptoms.
24
Sweet Potato Chips
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Homemade or store-bought, baked sweet potato chips are a nutritious, low-FODMAP alternative to regular chips, providing fiber and natural sweetness.
25
Carrot and Cucumber Sticks
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Fresh, crunchy, and hydrating, these veggies are easy to digest and provide fiber without irritating the gut. Pair with a simple dip like lactose-free yogurt or olive oil.
26
Rice and Veggie Bowl
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A simple meal made with cooked rice, steamed vegetables, and a drizzle of olive oil for a nourishing and gentle-on-the-stomach dish.
27
Zucchini Fritters
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Made with shredded zucchini, eggs, and a gluten-free flour, these crispy fritters are flavorful and travel well.
28
Cucumber and Tuna Salad
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Light and hydrating, this dish combines tuna, diced cucumbers, and a small amount of mayo or olive oil for an easy-to-digest protein boost.
29
Low-FODMAP Turkey Sandwich
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Made with gluten-free bread, turkey, lettuce, and a light spread of mayo or mustard, this sandwich is easy to digest and packed with lean protein.
30
Cold Soba Noodles
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Made with 100% buckwheat noodles, this dish can be paired with cucumber, sesame oil, and a light protein like tofu or shrimp for a refreshing meal.
31
Zucchini Noodles with Pesto
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Spiralized zucchini tossed with dairy-free pesto and a protein like grilled chicken or shrimp makes for a flavorful, IBS-friendly meal.
32
Chicken Salad Lettuce Wraps
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Using crisp lettuce instead of bread, these wraps feature shredded chicken, a light dressing, and crunchy veggies for a refreshing, IBS-friendly meal.
33
Lactose-Free Yogurt with Berries
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A probiotic-rich snack, lactose-free yogurt helps support gut health, while blueberries or strawberries add natural sweetness and antioxidants.
34
Popcorn with Olive Oil
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A light, fiber-rich snack, air-popped popcorn with a drizzle of olive oil is a crunchy and satisfying alternative to greasy chips.
35
Cucumber and Turkey Roll-Ups
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Slices of cucumber wrapped around turkey and a small amount of mustard make for a refreshing and easy-to-digest snack.
36
Tofu and Vegetable Salad
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A light salad with grilled tofu, mixed greens, and a mild vinaigrette dressing provides plant-based protein and fiber without overwhelming digestion.
37
Roasted Chickpeas
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A protein-packed, crunchy snack, roasted chickpeas with olive oil and mild seasoning make for a satisfying and nutritious option.
38
Banana Oat Muffins
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Baked with gluten-free oats and ripe bananas, these muffins offer a naturally sweet and fiber-rich snack for travel.
39
Gluten-Free Pasta Salad
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Made with rice or quinoa pasta, this salad includes fresh veggies, olive oil, and a lean protein like grilled chicken for a balanced, travel-friendly meal.