Low-FODMAP Lunch Packing: Keep It Fresh at the Office

A great prepped lunch can fall flat if it is soggy, warm, or unappealing by noon. A few habits solve most of it. Here is how to pack lunches that stay safe and taste good.

Keep it cold, safely

Perishable food should stay at 40°F (4°C) or below. Bacteria multiply quickly between 40°F and 140°F (the "danger zone"), and cooked food should not sit out for more than two hours (one hour in hot weather).

• Pack lunches in an insulated lunch bag with ice packs placed on top of and beside the food, since cold air sinks.
• Chill the food in the fridge before you pack it. A warm container warms everything around it.
• Move your lunch to the office fridge when you arrive.

Pack sauces separately

Dressings make grains and greens limp. Small leakproof sauce containers let you add flavor at the last minute. They also let you control portions of dressings, which can add up.

Choose the right container

• Glass does not stain or absorb smells and can go in the microwave. Glass containers with locking lids are leak-resistant for commuting.
• Layer for texture. Put sturdy items on the bottom and delicate ones on top.
• Use dividers or separate containers so crunchy foods stay crunchy.

Pack it so it still tastes good

• Cook grains slightly firm. They soften when reheated.
• Add acid and herbs at the end. Lemon and fresh herbs brighten leftover food.
• Roast, don't boil, vegetables. They hold up better.
• Include something crunchy, such as a handful of nuts or raw carrot.

Reheating safely

Reheat leftovers until steaming hot, about 165°F (74°C). A food thermometer is helpful if you are unsure, and microwaves can heat unevenly, so stir halfway through.

Use the freezer

Freeze cooked proteins and sauces flat in reusable silicone bags. Flat portions thaw quickly and stack neatly. Move tomorrow's lunch to the fridge the night before, never leave it to thaw on the counter.

How long does it keep?

Most cooked leftovers keep three to four days in the fridge. Cooked rice should be cooled promptly and refrigerated, since a bacterium that survives cooking can grow if it sits out. When in doubt, throw it out.

Mind your portions

FODMAP load depends on how much you eat, not just what you eat. A digital scale makes it easy to pack the same amount each time.

A sample packing checklist

1. Food, chilled
2. Dressing in a small container
3. Utensils and napkin
4. Ice pack
5. A safe snack for the afternoon

This is general information, not medical advice. Check with your doctor or a registered dietitian about your own needs.