30 low FODMAP salad recipes: dietitian approved

Low FODMAP Recipes

By Kirsten Jackson

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.

Lettuce
spinach
Bell peppers
Olives
Carrots
⅛ Avocado
Cucumber
½ medium tomato
Beans
Plain chicken
Plain fish/shellfish
Eggs
Rice
Rice noodles
Quinoa
¼ red lentils
⅖ cup bulgur wheat
Potatoes
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:

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.

Eggs

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.

Cheese

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

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.

Tofu

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)
Artichoke
Celery
Croutons
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.