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Building a Low FODMAP Lunchbox

January 28,2021

With a new school term just about to begin it’s time to start planning lunch boxes again! With so many things to consider like nude food, FODMAPs, food safety, healthy options and potential allergens the humble lunch box is becoming a monumental challenge. Don’t worry parents we have this covered. This article will give you the confidence you need to start making healthy lunch boxes from low fodmap ingredients. Our next article will include more helpful hints, new recipe links, healthy snack ideas and information on how to make lunch boxes fun.


Building a low FODMAP Lunch Box include low FODMAP options from the following food groups.






6.WATER as your drink of choice




1. Dairy

Dairy products are an excellent source of many nutrients particularly calcium. Unfortunately, Low FODMAP diets can also be low in dairy due to unnecessary restriction of this food group. During childhood it is essential that children are meeting their daily calcium needs to help support bone growth and development. Did you know that Cheese is naturally low in FODMAPs? Through the cheese making process most of the lactose (milk sugar) is removed in the whey (the liquid left behind). This means, hard cheese varieties can be eaten freely, whilst softer cheeses with more liquid can be eaten in smaller amounts. Milk, custard and yoghurt have higher amounts of  lactose so, choose lactose free options for these.

Some low FODMAP options to choose from.

  • Lactose free cow’s milk (Liddell’s/Zymill)
  • Fortified plant-based milks (Soy, Almond, Oat)
  • Hard cheeses-Cheddar, tasty, soy cheese
  • Lactose free plain yoghurt or flavoured with low fodmap fruits
  • Greek yoghurt with lacteeze enzyme added
  • Soft cheese-cream, cottage
  • Soy or calcium fortified coconut yoghurt


TOP TIP: If you have time you can make your own lactose free milk by adding lacteeze drops to your milk and refrigerating for 24hrs before use.


2. Grains

This diet can also be significantly lower in whole grains due to restricted eating of bread and cereal products and the replacement with suitable substitutes. This can result in children eating less fibre whilst following a low FODMAP diet.  Whole grains provide many nutrients including dietary fibre and protein. They also provide a rich source of starchy carbohydrates a primary energy source for our bodies.

Some low FODMAP options to choose from.

  • Wheat/spelt sour dough bread
  • Baker’s delight LoFOD bread
  • GF pasta salad
  • GF wraps Or Sour dough wrap
  • wheat bread – 1 slice
  • low fodmap seed biscuits
  • Rice cakes


3. Fruit

A low fodmap diet does not mean zero fruit intake. There are plenty of low FODMAP fruits children can enjoy whilst following the diet. Including up to two serves a day from the list below can help support their fibre intake. For more information on your child’s daily fruit requirements click Here.  Fruit is an excellent source of vitamins, mineral, antioxidant and dietary fibre. Did you know that many low FODMAP fruits are also HIGH in Vitamin C.  Buying seasonal fruit is often cheaper and tastes better too!

Some low FODMAP options to choose from.

  • Blueberries
  • Strawberries
  • Raspberries
  • Firm banana
  • Grapes
  • Kiwi fruit
  • Pineapple
  • Melons cantaloupe and honey dew
  • Oranges
  • Mandarin


4. Vegetables

Did you know that according to the Monash app many low FOMDAP vegetables are also eat freely.  Including a serve of vegetables at lunch can be a great way to get more dietary fibre into your child’s diet. Selecting different coloured vegetables will provide a range of mineral and vitamins and leaving the skin on will increase the fibre they contain.

Some low FODMAP options to choose from.

  • Carrots
  • Cucumber
  • Cherry tomatoes
  • Lettuce leaves
  • Baby spinach  leaves
  • Edamame
  • Potato
  • Pickled beetroot
  • Red capsicum

5. Meat & Alternatives

When following a low FODMAP diet, additional serves protein foods can help keep children full for longer. Protein rich foods include eggs, chicken, lean meats ,fish, legumes and firm Tofu. They do not contain carbohydrates and with zero FODMAP sugars and can be eaten freely on a low FOMDAP diet. Protein foods are also an excellent source of iron, zinc and B group vitamins.

Some low FODMAP options to choose from.

  • Roast chicken
  • Boiled eggs
  • Eggs + mayo filling
  • Tinned tuna/salmon
  • Fish + vegetable patties
  • Cheesy frittata
  • Meat balls
  • Cheese
  • Firm fried Tofu slices
  • LoFo Hummus, Recipe Here 


6. Water

Is the recommended drink of choice for children. It is a vital nutrient and essential to digestion and most other bodily functions. Keeping hydrated is important especially on very hot days or when your child is more active. Check out this link for more information on how much water your child needs each day.


Final thoughts!

By following this guide, you can rest assure that your child’s lunch box will be nutritionally balanced and suitable during the elimination phase of a  low FODMAP diet. The Monash App is another useful resources to assist with serving sizes and selecting low fodmap foods which can be eaten freely. It is important to remember that a Low FODMAP diet is not a forever! If you are struggling with the low fodmap diet we have dietitians experienced in working with children who can help!


This article was written for Everyday Nutrition by Angela Lee APD.

Angela is a passionate foodie who is dedicated to helping clients build skills and knowledge to eat well and feel great. As an educator of food and nutrition for over twenty years, Angela has successfully helped children of all ages learn about nutrition and food. She has experience providing large group education and individualised skills in food preparation. You can read more about Angela here or book an appointment with her here