How to cook delicious gut-friendly lunches for kids

It’s hard to believe that summer’s over and it’s almost time for kids to head back to school. Families everywhere are gearing up to get back into routines–but for kids living with irritable bowel syndrome (IBS) or sensitive digestive systems, transitioning back to packed lunches and a classroom setting can be challenging. Luckily, creating gut-friendly lunches for kids doesn’t have to turn into a science experiment. With a little planning and some help from Fody Foods, you can make sure your child’s lunch box is filled with kid-friendly bloat-free foods that will help them feel comfortable, confident, and ready to learn.

Pack a balanced plate of kid-friendly bloat-free foods 

When you’re figuring out how to pack lunches for kids with IBS, it’s important to make sure you pack a balanced variety of nutritious foods that are easy to digest–while also making sure they’re kid-friendly meals your little ones will want to eat. 

To create the best gut-friendly lunches for kids, aim to include a mix of protein, carbohydrates, healthy fats, and fiber-rich fruits and veggies in your recipes to keep their digestive systems comfortable and satisfied. Low-FODMAP lunches aren’t just a great way to make sure your kids have a bloat-free day at school–they’re also a great way to introduce healthy habits and a positive relationship with food early on in their lives. 

To discover some of our favourite kid-friendly low-FODMAP recipes, check out our recipes section. From gut-friendly pasta recipes to colourful salads and irresistible sweet treats, we’ve got meal ideas your kids will love.

Make your lunches kid-friendly with gut-friendly sauces and condiments 

The idea that you can only add flavour with inflammatory condiments loaded with sugar and salt is OUT: delicious, low-FODMAP and bloat-free sauces and dips are IN! 

Gut-friendly school lunches don’t have to be boring. If you want your kids to look forward to opening their lunch boxes, flavour is one of the big game changers, and Fody’s low-FODMAP sauces and condiments can be a real help in making it happen. Whether it's adding a drizzle of garlic-infused extra virgin olive oil to a side of roasted vegetables, slathering low-FODMAP ketchup on a turkey sandwich, or packing a tangy BBQ sauce for dipping crunchy carrot sticks, Fody products make it easy to add flavor and excitement to your child's lunchbox.

Keeping kids fueled through the day with low-FODMAP school snacks

Snack time is an essential part of the school day, and choosing low-FODMAP snacks  can help keep your kid’s s energy levels and concentration up without triggering digestive discomfort. It’s easy to reach for pre-packaged snacks that you can throw straight into a packed lunch with no muss or fuss. Unfortunately, many highly processed, pre-packed snacks for kids–even the classic ones that seem harmless on the outside–can be loaded with inflammatory ingredients that won’t do your child’s digestion any favors. 

Looking for a happy medium of low-FODMAP snacks you can easily pack for the day? Fody Foods knows snacks, and we offer a variety of classic low-FODMAP snacks like gut-friendly granola bars that are perfect for tucking into lunch boxes or enjoying on the go. Not only do these snacks provide a satisfying crunch, but they’re packed with nutrients that will help fuel growing bodies without introducing digestive discomfort.

Getting creative with gut-friendly lunches for kids 

Keeping kids interested in their lunches involves some creativity. One of the best ways to get kids excited about meals is to incorporate fun shapes, lots of colours and textures into school lunches to make the meal more exciting. Looking for inspiration? 

Try making “sushi” rolls with low-FODMAP ingredients like cucumber, avocado, and cooked shrimp, or create a build-your-own taco salad bar with lettuce cups, seasoned ground turkey, and a variety of toppings. There are all kinds of combinations you can use to not only help your kids enjoy low-FODMAP foods, but to stimulate their curiosity and desire to explore. 

Involve your kids in the low-FODMAP meal prep process

Packing gut-friendly lunches for kids isn’t just about making sure they have a healthy, happy, bloat-free day at school; it’s also about teaching them and empowering them to make their own healthy choices in the future.

By involving your kids in low-FODMAP meal prep and lunch packing, you’re helping them understand the process of selecting foods, making healthy decisions, and preparing and cooking nutritious meals at home. To help your kids learn about preparing gut-friendly meals for IBS, you could:

• Take them grocery shopping with you and let them help pick their favourite low-FODMAP foods 
• Involve them in preparing their lunches the night before
• Build a weekly meal plan with them, or consult them about the meals on rotation to help them identify their likes and dislikes
• Explore new gut-friendly foods with your kids to help them discover the varieties of food available

Not only do  these activities and processes foster independence and responsibility in children, but they also ensure that your child's lunch box contains foods that they enjoy and feel good about eating.

With a little creativity and the help of Fody Foods, packing low-FODMAP lunches for kids with IBS can be simple, delicious, and stress-free. By incorporating flavorful sauces, condiments, and snacks into their meals, you can set your child up for success at school this year and beyond.