Skip to content
Candor
  • Ranked lists
  • Candor app
  • Discover
  • Crohns
  • Diabetes
  • GERD
  • IBS
  • Ulcerative Colitis
  • Trending lists
  • Ranked lists
  • Candor app
  • Discover
  • Crohns
  • Diabetes
  • GERD
  • IBS
  • Ulcerative Colitis
  • Trending lists
  • Facebook
  • Instagram
  • Threads
  • X
  • Pinterest
  • Reddit

Trending lists

Easy Tips to Increase Your Water Intake

What foods should I avoid if I want to limit high carbs?

Are there any treatments for SIBO?

What are the most common migraine triggers?

What are some gluten-free alcohol options?

Here are the top recommendations to reduce diarrhea.

How do you eliminate or reduce constipation?

What are the best ways to eliminate bloating?

Make sure you find the right nutrionist for your GI troubles with these tips from other clients.

Here are some great options for beverages or drinks to manage your diabetes.

What are the best lifestlye habits for managing prediabetes?

Here are the best low sodium cheese options.

If you are looking for low sodium foods in your diet, check this list.

What are the most effective ways to stop acid reflux?

What are the high sodium foods to avoid in a daily diet?

Here are the key things to keep in mind when eating out with IBS or IBD

Best Indian foods good for digestive health

What are some natural food options for GERD, gastritis and acidity?

Top tips for navigating public transport with IBD.

Top tips for better sleep with IBS
Back Back to Lists

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

See what lists are trending: Trending Lists

1
Buckwheat Pancakes
85
19
Total Votes: 104
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
101
38
Total Votes: 139
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
75
14
Total Votes: 89
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
73
16
Total Votes: 89
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
87
32
Total Votes: 119
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
87
33
Total Votes: 120
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
Homemade Energy Bites
64
14
Total Votes: 78
Made with oats, peanut butter, and flaxseeds, these bite-sized snacks are perfect for on-the-go energy without digestive discomfort.

8
Grapes with Lactose-Free Cheese
92
42
Total Votes: 134
A sweet and savory combination, grapes provide hydration and antioxidants while lactose-free cheese adds protein and a creamy texture.

9
Low-FODMAP Granola Bars
87
38
Total Votes: 125
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
70
23
Total Votes: 93
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
89
43
Total Votes: 132
A crunchy, magnesium-rich snack, pumpkin seeds are gentle on digestion and offer a boost of essential nutrients.

12
Cold Quinoa Porridge
61
15
Total Votes: 76
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
60
16
Total Votes: 76
Overnight oats made with lactose-free milk or water and topped with blueberries offer a convenient, fiber-rich breakfast.

14
Banana and Rice Cake
60
17
Total Votes: 77
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
86
43
Total Votes: 129
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
55
13
Total Votes: 68
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
56
15
Total Votes: 71
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
51
11
Total Votes: 62
A blend of blueberries, almond milk, and chia seeds creates a refreshing, nutrient-rich smoothie that supports digestion.

19
Boiled Potatoes with Olive Oil
76
36
Total Votes: 112
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
54
17
Total Votes: 71
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
49
13
Total Votes: 62
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
45
11
Total Votes: 56
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
63
31
Total Votes: 94
A homemade mix of almonds, walnuts, pumpkin seeds, and dark chocolate pieces provides energy without triggering IBS symptoms.

24
Sweet Potato Chips
53
22
Total Votes: 75
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
62
32
Total Votes: 94
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
38
8
Total Votes: 46
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
41
11
Total Votes: 52
Made with shredded zucchini, eggs, and a gluten-free flour, these crispy fritters are flavorful and travel well.

28
Cucumber and Tuna Salad
53
23
Total Votes: 76
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
46
18
Total Votes: 64
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
35
8
Total Votes: 43
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
51
26
Total Votes: 77
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
32
7
Total Votes: 39
Using crisp lettuce instead of bread, these wraps feature shredded chicken, a light dressing, and crunchy veggies for a refreshing, IBS-friendly meal.

33
Cucumber and Turkey Roll-Ups
35
17
Total Votes: 52
Slices of cucumber wrapped around turkey and a small amount of mustard make for a refreshing and easy-to-digest snack.

34
Lactose-Free Yogurt with Berries
24
6
Total Votes: 30
A probiotic-rich snack, lactose-free yogurt helps support gut health, while blueberries or strawberries add natural sweetness and antioxidants.

35
Popcorn with Olive Oil
26
8
Total Votes: 34
A light, fiber-rich snack, air-popped popcorn with a drizzle of olive oil is a crunchy and satisfying alternative to greasy chips.

36
Tofu and Vegetable Salad
27
10
Total Votes: 37
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
17
4
Total Votes: 21
A protein-packed, crunchy snack, roasted chickpeas with olive oil and mild seasoning make for a satisfying and nutritious option.

38
Banana Oat Muffins
22
9
Total Votes: 31
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
15
3
Total Votes: 18
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.

Recipes

  • chicken tagine
    Chicken tagine
  • lamb shawarma
    Lamb shawarma
  • greek lamb kofta kebab
    Greek kofta kebab
  • harissa lamb burger
    Harissa lamb burger
  • vegetable tagine
    Vegetable tagine
  • harira soup
    Moroccan Harira Soup

Candor App

  • candor-app-calendar
    Candor App
  • candor app log
    New AI engine to identify triggers. Log medications!
  • Add custom food categories/tags to track trigger foods
  • Candor app – health insights
  • App update! Calendar view
  • App update! New UI for logging BMs

All material on this site or related apps is for informational purposes only and does not constitute medical advice. The material is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for medical advice. This website does not recommend or endorse any product, procedure or provider that may be mentioned in the content or related apps.

    • Privacy Policy
    • Terms of Use
    • Manage Account
    © 2025 Candor