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.
1
Buckwheat Pancakes
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Buckwheat pancakes with a drizzle of maple syrup for a filling breakfast or snack.
2
Low-FODMAP Chicken Soup
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A thermos of homemade chicken soup using a low-FODMAP broth and veggies like carrots and zucchini.
3
Turkey and Spinach Roll-Ups
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Turkey slices rolled with spinach and lactose-free cream cheese.
4
Hard-Boiled Eggs
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Easy-to-pack, protein-rich hard-boiled eggs, seasoned lightly with salt.
5
Coconut Yogurt with Granola
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Lactose-free coconut yogurt topped with low-FODMAP granola and seeds.
6
Low-FODMAP Nut Mix
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A mix of low-FODMAP nuts like almonds, macadamias, and walnuts.
7
Homemade Energy Bites
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Low-FODMAP energy balls made with oats, peanut butter, and dark chocolate chips.
8
Grapes with Lactose-Free Cheese
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Fresh grapes paired with small servings of lactose-free cheese.
9
Low-FODMAP Granola Bars
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Homemade or store-bought low-FODMAP granola bars made with oats, nuts, and seeds.
10
Chia Pudding
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Chia seeds soaked in almond milk, topped with low-FODMAP fruits like strawberries or kiwi.
11
Roasted Pumpkin Seeds
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Roasted and lightly salted pumpkin seeds, a high-protein, low-FODMAP snack.
12
Cold Quinoa Porridge
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Chilled quinoa porridge made with almond milk and a topping of blueberries or other low-FODMAP fruits.
13
Oatmeal with Blueberries
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Overnight oats with lactose-free milk and a topping of blueberries or strawberries.
14
Banana and Rice Cake
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A ripe banana paired with a rice cake for a filling and low-FODMAP snack.
15
Almond Butter and Rice Crackers
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Almond butter spread on gluten-free rice crackers for a quick and easy snack.
16
Gluten-Free Crackers with Cheese
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Low-lactose or lactose-free cheese paired with gluten-free crackers.
17
Brown Rice Sushi
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Brown rice sushi rolls with cucumber, avocado (if tolerated), and tuna or chicken.
18
Boiled Potatoes with Olive Oil
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Baby potatoes drizzled with olive oil and sprinkled with herbs, a good carb choice.
19
Blueberry and Chia Seed Smoothie
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A smoothie made with lactose-free milk, blueberries, chia seeds, and a handful of spinach.
20
Rice Paper Veggie Rolls
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Rice paper wraps filled with fresh veggies like carrots, lettuce, and a low-FODMAP protein.
21
Quinoa Salad
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Quinoa with diced veggies like bell peppers, cucumber, and olive oil for a light meal.
22
Apple with Peanut Butter
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A small serving of peanut butter spread on apple slices (avoid if sensitive to fructose).
23
Low-FODMAP Trail Mix
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A homemade trail mix with seeds, nuts, and low-FODMAP dried fruits like cranberries.
24
Sweet Potato Chips
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Homemade or store-bought sweet potato chips, a great alternative to regular chips.
25
Carrot and Cucumber Sticks
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Pre-cut carrot and cucumber sticks with a low-FODMAP dip like hummus made without garlic.
26
Rice and Veggie Bowl
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Brown or white rice with grilled vegetables like zucchini, bell peppers, and carrots.
27
Zucchini Fritters
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Low-FODMAP zucchini fritters made with gluten-free flour and pan-fried in olive oil.
28
Cucumber and Tuna Salad
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Tuna salad made with lactose-free yogurt or mayo, and served with cucumber slices.
29
Low-FODMAP Turkey Sandwich
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Gluten-free bread with lean turkey, cucumber, and lactose-free cheese.
30
Cold Soba Noodles
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Buckwheat soba noodles with a light dressing of soy sauce and sesame oil.
31
Zucchini Noodles with Pesto
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Cold zucchini noodles (zoodles) tossed in a low-FODMAP pesto sauce.
32
Chicken Salad Lettuce Wraps
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Grilled chicken salad wrapped in lettuce leaves; use a low-FODMAP dressing.
33
Popcorn with Olive Oil
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Air-popped popcorn drizzled with olive oil, a light snack that’s easy to carry.
34
Cucumber and Turkey Roll-Ups
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Cucumber slices with turkey rolled in for a refreshing and light snack.
35
Lactose-Free Yogurt with Berries
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Lactose-free yogurt with low-FODMAP berries like strawberries or blueberries.
36
Tofu and Vegetable Salad
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A cold salad made with firm tofu, mixed greens, and a low-FODMAP dressing.
37
Roasted Chickpeas
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Lightly seasoned, oven-roasted chickpeas for a crunchy, high-protein snack.
38
Banana Oat Muffins
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Homemade low-FODMAP muffins made with gluten-free oats and ripe bananas.
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Gluten-Free Pasta Salad
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Cold gluten-free pasta salad with olive oil, cucumber, and a lean protein like chicken or turkey.