* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Looking for some lunchbox inspiration? Hot minestrone soup makes a yummy and filling lunch. Pack the soup in a thermos to keep it hot until you need it. I love pairing my soup with some crackers, fruit, and a low FODMAP slice to create a nutritious lunchbox.
Note on cheese: Some cheeses are low FODMAP, however if you cannot tolerate any dairy, try swapping the cheese for chive dip.
Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Choose plain rice cakes or rice crackers and avoid ones that are flavoured with high FODMAP ingredients like onion powder, garlic powder, milk powder, milk solids, whey powder (chicken flavoured or sour cream & chives often contain sneaky FODMAPs). Also check that there is no inulin (chicory root/dietary fibre) listed in the ingredients list.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.