HeyReader,

Back-to-school season is here, and with busy mornings, packed schedules, and lunches eaten on the go, it can be easy to fall into the habit of skipping meals or grabbing whatever is quickest.

But packing an IBS-friendly lunch doesn't have to be complicated or restrictive. The goal isn't to create a "perfect" lunch or avoid a long list of foods. Instead, focus on building balanced, satisfying meals with foods you know your body tolerates well.

In this month's newsletter, I'm sharing simple lunchbox ideas, snack combinations, and meal-prep strategies to help you head into the school year feeling prepared—without letting IBS take over your lunch routine.

Remember: IBS is highly individual. Your tolerance to foods, portions, and ingredients may look different from someone else's. Use these ideas as a starting point and adjust them based on what works best for you.

1. Build a Balanced Lunch

Try building your lunch with:

• Protein: chicken, turkey, tuna, eggs, firm tofu or lactose-free Greek yogurt
• Carbohydrates: rice, quinoa, potatoes, sourdough or a tolerated wrap - such as the B-free or corn tortillas.
• Produce: cucumber, carrots, red/yellow bell peppers, strawberries, blueberries or kiwi
• Healthy fats: peanut butter, almond butter, almonds, pecans, walnuts, pumpkin seeds, cheese or olive oil
• Combining protein, carbohydrates, produce and fat creates a more satisfying meal and provides a wider variety of nutrients.

It can also help prevent getting overly hungry and eating a very large meal later, which may be uncomfortable for some people with IBS.

2. Try Easy Lunchbox Combinations

• Try: Turkey + cheese wrap with carrots and strawberries
• Chicken + rice bowl with cucumber and spinach
• Tuna + rice crackers with kiwi
• Egg + potato salad with green beans
• Lactose-free Greek yogurt with berries, oats and chia
• Quinoa bowl with chicken, bell peppers and feta
• If sauces or dressings commonly bother your stomach, pack them separately so you can control the portion.
• Check packaged sauces and seasonings for ingredients like onion and garlic if fructans are a known trigger for you. When in doubt use olive oil and lemon juice or vinegar. Fody Foods brands has sauces that are also Low FODMAP friendly.

3. Don't Forget Snacks + Hydration

• Pack a snack such as:
  • Banana + peanut butter
  • Rice cakes + nut butter
  • Lactose-free yogurt
  • Hard-boiled egg + crackers
  • Kiwi + a tolerated serving of nuts or seeds
  • Strawberries + cheese
  • And don't forget your water bottle!

Adequate fluid intake is particularly important if constipation is one of your IBS symptoms because fluid helps keep stool softer and easier to pass.

4. Success With Some Variety:

Add some variety into your meals by prepping ingredients rather than identical meals.

• At the beginning of the week, prepare:
  • 1-2 proteins
  • 1-2 grains or starches
  • 2-3 fruits and vegetables

Most importantly, remember that an IBS-friendly diet is individual. A food that triggers symptoms for one person may be completely comfortable for another and always remember to keep track of your symptoms and keep an eye on the portion sizes that affect you!

Remember, managing IBS isn’t about eating perfectly, it’s about finding the foods, portions, and routines that work best for your body, so you can enjoy meals with more confidence and less worry.

In good health,

Cari