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How to Go Gluten-Free at Mealtime

Going gluten free may help ward off unwanted symptoms and contribute to improved irritable bowel syndrome (IBS) management. But if you are new to the gluten-free game, it may feel like yet another restricted food group. Don’t fret! You don’t need to settle for carb-less meals to keep your gut health in check.

There are tons of tasty ways to incorporate gluten-free grains throughout the day. Check out the mealtime ideas below for food inspiration that many of my clients enjoy!

Gluten-free IBS meals

Gluten-free breakfast ideas

Breakfast is the first (and arguably the most important) meal of the day! Having a hearty breakfast is part of living a healthy lifestyle. Based on my experience, banking some nutrients in the AM might positively influence energy levels, brain power, mood, and weight maintenance.

But making a balanced breakfast while managing IBS is no small feat. So, check out these easy ways to incorporate gluten-free grains into your morning routine.

Overnight oats

This creamy goodness is a tasty way to start any day. Place your oats and choice of milk in a small storage container. You can add FODMAP-friendly frozen or fresh fruit, like blueberries or chopped oranges, ahead of time. Then give it a shake, and let time do its thing!

Add your choice of gut-friendly toppings, such as walnuts, peanut butter, raspberries, flax meal (1 tbsp or less), or maple syrup. While oats are naturally gluten free, some may be at risk of contamination. So, for extra-sensitive stomachs, check the food label to avoid any unwanted gastrointestinal distress.

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Breakfast sandwich

This is a true classic. Grab your favorite gluten-free bagel or bread to create irresistible sammies. Then, embrace a familiar favorite by adding an egg and a slice of low-FODMAP cheese, like cheddar or camembert.

To reduce cooking time, skip the frying pan and use a small bowl to microwave a well-beaten egg for approximately 40 seconds, then check if done. If needed, cook for 10 more seconds until it’s cooked through. Easy peasy and ready for cheesy!


Channel your inner baker by creating breakfast muffins to match your every mood. Create a gluten-free rendition of your favorite gut-friendly recipe by swapping traditional flour for gluten-free yet low-FODMAP alternatives such as oat, quinoa, buckwheat, or sorghum. I like to combine multiple flours to optimize a fluffy texture. I also aim for at least 75 percent whole grains.

Gluten-free lunch ideas

Include gluten-free whole grains at lunch to help conquer the unwanted mid-afternoon slump while fueling your next adventure. Whether you are running back to the office, jetting off to class, or zooming into parenting functions, including unrefined carbohydrates will keep you slaying. Check out these easy low-FODMAP meals powered by gluten-free grains for a gut-friendly way to stay healthy on your daily grind.

Soba noodles

Get inspired by these buckwheat-based noodles! Whether you enjoy them hot or cold, this tasty low-FODMAP and gluten-free option will open the door for your culinary creativity. Use them as a base for a Japanese-inspired bowl with your favorite lean protein and vegetables. Or slurp your way to satisfaction by adding them to a hearty soup.

Faux-fried rice bowl

Not everyone has time to cook up a storm in the middle of the day. Lunch must be quick and convenient, providing the necessary nutrients to stay fueled for hours.

For those who need lunch ready immediately, create a faux-fried rice bowl by combining a microwave-made egg, minute brown rice, frozen green peas, coconut aminos, and a dash of sesame oil. Then, feel free to include any leftover veggies or lean proteins for an added boost of wholesome goodness!

Summer rolls

Re-create a takeout favorite by making your own gut-friendly fresh rolls. It’s a tasty way to incorporate numerous colorful ingredients – adding healthful, disease-fighting phytonutrients.

To get started, wet the rice paper to make it malleable. Then, add nutrient-packed ingredients such as tofu, red bell pepper, bean sprouts, carrots, and cucumber. Pair your rolls with an irresistible dipping sauce from smooth peanut butter, coconut aminos, and rice vinegar. Be sure to make a large batch to enjoy all week long!

Gluten-free dinner ideas

Take the guesswork out of dinner time by incorporating go-to ingredients such as gluten-free grains. It helps refuel from the day while also keeping late-night cravings in check. Check out these carbo-licious meals that will take you through the end of the night satisfied from head to toe.

Homemade pizza

Grab a slice of life with pre-made gluten-free dough! When possible, choose brands made of at least 50 percent whole grain. Add tomato sauce with low-FODMAP ingredients, and pop it in the oven. Within minutes, you will have an even better option than delivery or any frozen alternative.

My clients love topping homemade pizza with prewashed shredded kale, dairy-free cheese, and lean ground turkey marinara!


When it comes to gluten-free noodles, the pastabilities are endless! Compare labels and choose low-FODMAP options that contain the highest protein and fiber. Many options are made from alternative flours and ingredients that can appeal to your gastrointestinal tract yet get approval from any family member. Experiment with gut-friendly sauce options such as classic tomato, Bolognese, pesto, and more for an added boost of feel-good nutrition!


Talk about a ready-to-go carbohydrate option! Let’s face it, nobody is making this from scratch. Slice premade polenta, and pop it into the oven or air fryer for a crispy carb that won’t wreak havoc on your gastrointestinal tract. It’s extra tasty coated with olive oil, herbs, and parmesan cheese or nutritional yeast. It’s an easy pairing with lean protein and vegetables. It can also be diced and added to salads for a hearty alternative to croutons!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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