Need some lettuce inspiration? Try one of these low FODMAP salad ideas. Each salad can be made in advance to take to work or school, or as a healthy side dish. Take what you need from each recipe and make them your own.
Remember to let me know what you tweaked and what you tried in the comments below.
Low FODMAP Greek Salad
A Greek salad is always a great low FODMAP option whether you’re eating at home or eating out.
To make a low FODMAP Greek salad, layer your container as follows: 4-6 kalamata olives (pitted), a 1/4 cup of diced cucumber, 4-6 cherry tomatoes, and fill the remaining space with lettuce. When you’re ready to eat, empty your container into a bowl and add a 1/4 cup feta cheese.
According to Monash University, olives, cucumber, and lettuce don’t have any detectable FODMAPs. This means you can have as much of these items as you want.
Feta is safe in servings of 1/2 a cup, and cherry tomatoes are safe in portions of 13 tomatoes or less.
Low FODMAP Garden Salad
Garden salads are one of my favourite lunch recipes. During the summer, try hitting up your local farmers market for fresh, locally grown ingredients.
To make a low FODMAP garden salad, layer your container as follows: 1/4 cup canned chickpeas, 1 medium carrot peeled and diced, 1/2 cup diced bell peppers, 4-6 cherry tomatoes, and fill up the rest of the space with lettuce. When you’re ready to eat, empty the container into a bowl and top with a few shavings of Asiago cheese.
According to Monash University, carrots, bell peppers, and lettuce don’t have any detectable FODMAPs. So, you can eat as many of these as you want.
The Monash app says canned chickpeas are safe in servings of 1/4 cup (servings of 1/2 a cup are high in galactooligosaccharides), so make sure you measure.
Hard cheeses are low FODMAP in small servings because bacteria break down lactose during the fermentation process. According to the Monash app, Asiago cheese is safe in servings of 1/2 a cup. If you don’t have Asiago cheese, or you find the flavour too strong, you can swap it out for 1/4 cup of feta cheese.
Low FODMAP Summer Salad
Summer in Ontario is the season of fresh, local strawberries. I try to eat as many as humanly possible before the season is over. Here is one of my favourite ways to eat these tasty FODMAP-friendly berries.
To make a low FODMAP summer salad, layer your container as follows: 12 g slivered almonds (the equivalent of 10 nuts), 1/4 cup of fresh quartered strawberries, and fill the rest of the space with a mix of baby kale and lettuce. When you’re ready to eat, empty the container into a bowl and add 1/4 cup of feta cheese.
According to Monash University, kale only has traces of FODMAPs and strawberries are FODMAP-free. This means you can eat as many of these as you want.
The Monash app says almonds are safe in servings of 12 g. If you don’t like almonds, you can swap them out for 2 tbsp of pumpkin seeds.
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