Eloise Turner |

Low FODMAP Rainbow Wraps

+ Healthy Lunchbox Snacks

School is back! And whether you’re a parent or not, this is a super busy time of year (and let’s face it, it’s also often when our wallets are a little lighter).. So to save time and money, we’ve created a super healthy work/school lunch. 

Our dietitian Eloise Turner has also recommended some healthy and convenient lunchbox snacks to prevent that afternoon trip to the vending machine:

  • Low FODMAP fruit e.g. kiwi fruit, mandarin, orange
  • Low FODMAP veggie sticks e.g. cucumber, carrot, red capsicum
  • Low FODMAP nuts e.g. tigernuts, brazil nuts, macadamias, peanuts, pecans
  • Pretzels (½ cup is certified low FODMAP)
  • Popcorn
  • Boiled eggs
  • Cheese and rice crackers
  • Fodbods (of course)

Please note: if using this as a guide for kids lunchboxes, keep in mind some schools will not allow nuts or any products containing nuts


Low FODMAP Rainbow Wrap Recipe

Ingredients (serves 2)

  • 2 low FODMAP wraps (we love Simson's Pantry FODMAP Friendly certified range - see below)
  • ½ cup baby spinach
  • 6 slices ham (you could also substitute for tinned tuna or smashed boiled eggs)
  • ½ small cucumber, sliced
  • 1 tomato, sliced
  • 1 carrot, grated
  • Sprinkle of grated cheese
  • Salt and pepper to taste
Low FODMAP Wraps


  1. Assemble wraps in order as listed above. 
  2. Wrap tightly and if desired, cut into small rounds.
  3. If not eating immediately/packing into a lunchbox, we recommend placing the wrap rounds onto a skewer (this will help hold everything together).
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