Reader,

Making easy lunch meals with IBS can be challenging, but with a bit of planning, you can enjoy delicious meals that avoid symptom flare ups. Here are some IBS-friendly lunch ideas and creative ways to make your salads more exciting!

IBS-Friendly Lunch Meals

1. Turkey and Spinach Wrap

• Use a gluten-free wrap or a large lettuce leaf
• Fill it with lean turkey slices, fresh spinach, cucumber, and a drizzle of low-FODMAP dressing such as a simple lemon vinaigrette.
• Add some grated carrots for crunch.

2. Quinoa and Vegetable Bowl

• Cook quinoa and let it cool.
• Mix with diced bell peppers, cherry tomatoes, and green beans.
• Add a squeeze of lemon juice and a dash of olive oil for flavor.

3. Grilled Chicken Salad

• Mixed greens like lettuce, spinach, and arugula.
• Top with grilled chicken, blueberries, and shredded carrots.
• Make a dressing with olive oil, balsamic vinegar, maple syrup, ground mustard, salt and pepper.
• Add a handful of walnuts or pecans for a crunch

It is no secret that increasing plant based foods can help improve our overall health. But making a salad doesn't have to be boring.

Here are some ways to Zest Up Your Salad!

1. Add Fresh Fruits

• These fruits are low FODMAP and provide a sweet contrast to the savory elements: blueberries, strawberries, raspberries, oranges, pineapple, cranberries, grapes.

2. Incorporate Herbs and Spices:

• Fresh herbs like basil, cilantro, and mint can elevate the flavor of your salad.
• Add some black pepper or a pinch of cumin.

3. Use Flavorful Dressings

• Make your own low FODMAP dressings using ingredients like olive oil, lemon juice, and Dijon mustard.
• Try a simple vinaigrette with olive oil, balsamic vinegar, and a little bit of maple syrup.
• Or Greek Goddess Dressing with lactose free yogurt, basil, garlic infused oils, dijon mustard, and white wine vinegar

4. Add Texture with Nuts and Seeds

• Add sunflower seeds, pumpkin seeds, or a handful of chopped nuts like walnuts or pecans. These add a good crunch and some healthy fats and soluble fibers.

5. Include Roasted Vegetables

• Roasted carrots, zucchini, and bell peppers can add a good depth of color and micronutrients.
• Toss them in olive oil plus any desired seasonings and roast for 30 min at 350°F or until soft.
• Fun fact: roasting your vegetables allows you to digest them easier and may ease any IBS symptoms!

Spice up your lunch this next week, and feel free to share your favorite lunch combinations!

Enjoy!

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Cari