6 Kid-Friendly Low FODMAP Foods to Try Today

What’s the perfect recipe for kid-friendly meals your little ones will love? Easy – they need to be simple enough for multi-tasking parents to make, plain enough to please their picky palettes, and fun enough that they’ll want to finish their whole plate. And finally, when it comes to kids with IBS, you need to do your best to make sure anything they eat won’t upset their delicate digestive systems.

Throw all that into the mix and all-of-a-sudden it’s not so easy, is it? Well, worry not – at Fody, we’ve come up with hundreds of delicious FODMAP-friendly recipes, including the 5 below we think your kids will love. 

A word of caution: the following is not meant to be a meal plan for a full day – but rather some quick Low FODMAP recipe ideas for moms, dads, and other caregivers in a pinch.


1. A Balanced Low FODMAP Breakfast: 

Salsa Quinoa Egg Cups

low fodmap breakfast - egg cups

One look at these colorful egg cups is all it takes to get your kids excited for this delicious, nutritious, Low FODMAP breakfast! Super easy to make, they’re protein-packed, portable, and reheat really well. And as a bonus for busy moms/dads/caretakers on the go, they can be made ahead and served throughout the week.

View Full Recipe

2. Mid-Morning Snack:

Blueberry Almond Snack Bars

low fodmap snack bars

Pre-packaged in convenient single servings, Fody’s tasty Low FODMAP snack bars are loaded with almonds, almond butter, blueberries, and a blend of oats, flax seeds, chia seeds, and quinoa. But all your kids will taste is a yummy mid-morning snack that keeps them energized throughout the day. 

If you have a little extra time and want to get creative, you can even turn these into a parfait (like we did in this picture) or try our fun-to-make crunch pops on for size.

View Full Recipe


3. Low FODMAP Lunchtime:  

Coconut Chicken Strips with BBQ Sauce

low fodmap coconut chicken strips

Crispy, coconut-ey, and perfectly bite-sized, Fody’s Low FODMAP coconut chicken strips are bound to be a crowd-favorite with your littlest food critics. Not a big fan of coconut? No problem, you can always sub with gluten-free breadcrumbs – and for a healthier version try popping them in the air fryer for around 10 minutes.

View Full Recipe


4. Post-Nap Snack:

Low FODMAP Oatmeal Cookie Energy Balls

low fodmap oatmeal energy balls

Great for prepping ahead of time and packing with you to the park, these Low FODMAP oatmeal energy balls make an awesome afternoon pick-me-up that’s super healthy and safe for kids with digestive issues to eat. These can be rolled by hand too, which your kiddos will love helping you with in the kitchen.

View Full Recipe


5. Dinnertime Delight: 

Low FODMAP Lasagna with Fody Vegan Bolognese

low fodmap lasagna with vegan bolognese

Who doesn’t love a good lasagna? And our Low FODMAP version is twice as nice because it’s good for anyone with gut issues. Plus, swap the Tomato Basil Pasta Sauce in this recipe for Fody’s new Vegan Bolognese and sneak some extra veg on the table without your kids noticing. Lactose-free, gluten-free, and vegetarian, this new Low FODMAP pasta sauce contains plant-based ingredients like kabocha squash, carrots, shiitake mushrooms, etc. which are all great for helping your kiddos healthy and grow strong.

View Full Recipe


6. And Finally, For Dessert: 

Low FODMAP S'mores Bars With Graham Crackers

low fodmap dessert bars

Can’t make your way to a campfire this Summer? Let the fireside experience come to you! These perfectly fluffy toasted marshmallow squares are a gut-happy treat the kids will love. As long as you’re mindful that they don’t sneak too many off the table, they’re totally safe to eat and won’t make as much of a sticky mess as the original version. 

View Full Recipe

Did you give any of these gut-happy recipes a try? Let us know in the comments below which meals your little ones liked best, so we’ll know for sure which meals are kid-approved!

For more Low FODMAP recipes head to Fody’s recipe section, or start shopping our gut-friendly foods today!