Low fodmap salads? Where do you start?
With so many components within a humble salad, it can be difficult to navigate which ingredients are low in FODMAPs and which ingredients to avoid when you’re following the low FODMAP diet.
This blog will guide you through different ingredients within a salad and their FODMAP content.
Plus you can find low FODMAP salad recipes you might like to try!
For more information about the different phases of the low FODMAP diet – read about The Low FODMAP diet.
WHAT IS A SALAD?
A salad is a common meal that combines raw or cooked vegetables, proteins, and is usually dressed with a sauce, oil, vinegar or dressing.
With so many salad combinations to choose from, salads make a great meal choice. You can make them as simplistic or as complex as you like!
THE HEALTH BENEFITS OF A SALAD ON THE LOW FODMAP DIET
Salads can vary in textures, colors and flavors, and there are endless combinations of different low FODMAP salads you can eat.
As salads consist of different combinations, most of them provide many nutritional benefits, including essential vitamins and minerals (1).
You can also gain some protein, carbohydrates and fats from this type of meal.
LOW FODMAP SALAD INGREDIENTS
Certain salads do typically contain high FODMAP ingredients making them unsuitable for someone following a low FODMAP diet.
The good news is you can enjoy salads on the low FODMAP diet by simply choosing low FODMAP salad ingredients.
Below is a list of some suitable low FODMAP salad options but please read the whole post for further ideas.
- Bell peppers
- ⅛ Avocado
- ½ medium tomato
- Plain chicken
- Plain fish/shellfish
- Rice noodles
- ¼ red lentils
- ⅖ cup bulgur wheat
- ½ cup sweet potato
- 2 tablespoons tofu
- Oil (eg avocado or olive oil)
Larger serving sizes of some ingredients may contain FODMAPs in higher amounts, making it unsuitable during this stage of the low FODMAP diet.
Please note that some foods in the list above may be higher in FODMAPs in larger portions so please check the Monash app or the linked blog posts for specific quantities.
You can also add condiments to your low FODMAP salad – check out our guide we’ve put together on 21 low FODMAP condiments (includes brands & recipes).
IS SALAD DRESSING LOW FODMAP?
You might enjoy a sauce, oil, vinegar or dressing on your salad.
Whilst oil and vinegar are low in FODMAPs, a mixed dressing usually contains ingredients that are high in FODMAPs, such as garlic and onion, making it unsuitable to add into your low FODMAP diet.
But do not worry, we have written a comprehensive guide which will guide you on this topic: Low FODMAP salad dressing – does it exist?
LOW FODMAP FRUIT SALADS
Adding fruit to your low FODMAP salad provides variety which is important for both gut and general health. However, some fruit can be high in FODMAPs.
You can read more about which fruit is suitable in our other post: Low FODMAP Fruits (with list).
Here are 5 suitable low FODMAP salads:
- Low FODMAP Fruit Salad
- No fodmap fruit salad
- Low fodmap fruit salad – Karlijns kitchen
- Maple citrus fruit salad low fodmap
- Low fodmap fruit salad with ginger lime syrup
PROTEIN IN LOW FODMAP SALADS
Adding a portion or two of protein to your low FODMAP salads can help to contribute to your daily protein needs, and it can make you feel fuller for longer after eating your salad.
Meat and fish
Plain meats and fish that have not been coated in breadcrumbs or batter, are low in all FODMAPs and can be eaten on a low FODMAP diet.
But if you fancy adding some flavor to your meat then you may want to start with our 20 Low FODMAP chicken recipes for ideas.
Adding eggs to your low FODMAP salad is also a good option to increase the protein content.
Although the protein content varies, an average egg contains 6-7g protein, as well as essential amino acids, vitamins and minerals (1).
For more information on IBS and eggs you can check out our other guide: Are eggs low FODMAP? Ultimate dietitian guide.
You may like a cheese salad or want to sprinkle a handful of cheese on top of your salad.
Hard cheeses are suitable on the low FODMAP diet compared to soft and fresh cheeses which have a higher FODMAP content.
To find out which cheese you can include in your low FODMAP salad – read our in depth guide: Low FODMAP cheese and high FODMAP cheese guide.
Nuts also provide a little protein to your salad.
They can be eaten whole, chopped or ground. Nuts provide a crunch and texture to your low FODMAP salad.
Here is a list of Low FODMAP Nuts that you can choose to add to your low FODMAP salads.
If you prefer to add more plant based proteins to your low FODMAP salads, why not consider Tofu.
Tofu is made from soy milk and has been pressed into blocks, giving it a soft texture.
For more information – check out Is tofu low FODMAP? An in-depth explanation and recipes included.
Beans and pulses
Many people who suffer from IBS tend to avoid beans and pulses, but you can still consider them when choosing what to include in your low FODMAP salad.
Have a read of Low FODMAP beans list (+ low FODMAP recipes) to keep beans in your diet by sticking to certified portion sizes.
You can include ¼ cup of chickpeas in your low FODMAP salad, but any portion higher than this would be unsuitable.
Our blog on Chickpeas & FODMAPs – what is the deal? (includes recipes) can help (2).
WHICH SALAD INGREDIENTS ARE HIGH IN FODMAPS?
There are many ingredients within a salad that are high in FODMAPS and are not suitable to eat when following the low FODMAP diet.
Listed below are common ingredients to avoid:
- Onion intolerance – are onions triggering your IBS?
- Garlic Ultimate garlic FODMAP guide (FODMAP content + alternatives)
- Dried fruit such as dried apricots, dried mango, dried figs and dried apple
These foods should be avoided during the low FODMAP diet and not added to low FODMAP salads.
30 LOW FODMAP SALAD RECIPES
Now that we have explored you can enjoy a salad when following the low FODMAP diet, the next step is to choose what type of salad.
You can create your own low FODMAP salad using low FODMAP ingredients from above.
Or there are many recipes available that have been tried and tested too. Why not try some of these low FODMAP salad recipes:
9 Low FODMAP vegetarian salads
- Kale, feta and crispy chickpea salad
- Low FODMAP Moroccan Millet Couscous Salad
- Low FODMAP Chopped Spring Roll Noodle Salad
- Low FODMAP potato salad recipe
- Low FODMAP Mediterranean Pasta Salad
- 30 Minute Low FODMAP Quinoa Salad and Dressing
- Low Fodmap Greek Salad for SIBO and IBS
- Low FODMAP Warm Potato Salad
- Grilled Halloumi Mediterranean Salad
5 Low FODMAP meat/egg salads
- Low FODMAP Egg Salad
- Low FODMAP Chopped BBQ Chicken Salad
- Egg & new potato salad recipe
- FODY’s Low FODMAP Chef’s Salad Recipe
- Asian-Style Chicken Salad – Low FODMAP
4 Low FODMAP fish and shellfish salads
- Low FODMAP Salmon Quinoa Salad
- Low FODMAP Shrimp & Roasted Vegetable Salad
- Low FODMAP Mustard Salmon Mason Jar Salad
- Low FODMAP Tuna Salad – Quick & Easy Lunch Recipe
7 Low FODMAP vegan salads
- Easy Low-FODMAP 30-Minute Vegan Fried Rice Salad
- No FODMAP Leafy Green Salad
- Low FODMAP Arugula Salad
- Vegan Low FODMAP Chickpea Salad
- Sweet and sticky ginger buckwheat noodle salad
- Salt and pepper tofu and tomato salad with herbs and sweet tamarind makrut dressing
- Vegan Caesar salad dressing (that’s also FODMAP friendly)
Choosing a low FODMAP salad is definitely possible when you are following the low FODMAP diet.
Be sure to stick to low FODMAP salad ingredients and the recommended servings that have been tested and certified as low in all FODMAPs.
Combine different low FODMAP flavors and ingredients and gain many sensory and nutritional benefits of a salad.
Hannah Pritchard is a UK HCPC registered Dietitian, specialising in gastroenterology, and she is a member of the British Dietetic Association. Working within the NHS, voluntary and private sectors have enabled her to work with a mixture of people to improve their gut health and achieve their dietary targets. She is also FODMAP trained and has spent over 5 years focusing on helping people with conditions of the gastrointestinal system, including IBS. Prior to this, she worked in other areas such as diabetes, cardiovascular disease, and weight management. Hannah has a particular interest in the gut microbiota and the impact that diet and lifestyle choices can have on it, and ways to optimise long term gut health.
Last updated on February 17th, 2024 at 02:56 pm