IBS Unfiltered

Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2

This packed lunch provides balanced protein and fiber without high-FODMAP ingredients. Lettuce wraps reduce wheat and gluten exposure, and the quinoa salad adds gentle, nutrient-rich carbs for sustained energy. It’s designed to be easily digestible, portable, and safe for IBS-friendly eating on the go.

Ingredients:

For the Wraps:

• 6 large butter lettuce leaves
• 4 oz sliced turkey breast (low-sodium, nitrate-free if possible)
• ¼ cup grated carrot
• ¼ cup cucumber, thinly sliced
• 1 tsp garlic-infused olive oil (optional, low-FODMAP safe)

For the Quinoa Salad:

• ½ cup cooked quinoa (cooled)
• ¼ cup diced red bell pepper
• ¼ cup diced zucchini
• 1 tbsp chopped fresh parsley
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Prepare Quinoa Salad: Combine cooked quinoa, bell pepper, zucchini, parsley, olive oil, salt, and pepper in a small bowl. Set aside to cool.
2. Assemble Wraps: Lay out lettuce leaves. Layer with turkey slices, carrot, cucumber, and drizzle lightly with garlic-infused oil. Fold or roll to create wraps.
3. Pack wraps and quinoa salad in separate containers to keep fresh.
4. Store in the fridge until ready to eat.