How to build a low FODMAP salad

Salads can be an excellent option to boost your nutrient intake and maintain a healthy diet. However, individuals with Irritable Bowel Syndrome may face challenges when it comes to consuming certain types of fiber-rich foods.

For those following a low FODMAP diet, many vegetables are off-limits due to their high FODMAP content. This restriction can limit the variety of plant-based foods that can be included in their meals. However, you need to include a variety of plant foods in your diet to support your gut health. Research has shown that incorporating a wide range of plant foods is beneficial for enhancing microbiome diversity. It is recommended to consume at least 30 different types of plant-based foods per week to support a healthy gut flora, and salads are a great way of achieving it.

Salads offer a wide range of possibilities with their diverse selection of fruits and vegetables, both raw and cooked, nuts and seeds, cereal grains, beans and legumes, as well as herbs and spices. And for an extra crunch and flavor, add some croutons and dressing to your salad.

 So. What do you need to create a low FODMAP salad?

Salad Base

Start with the salad base. Naturally low in calories, salad greens are rich in phytonutrients which are healthful compounds that help to protect from developing chronic diseases. Dark leafy greens contain calcium which is much needed for people who can’t tolerate the dairy. It is another way of adding calcium to your diet to prevent deficiencies and development of osteoporosis since many people with IBS are intolerable to dairy, a number one source or calcium.

Most greens are low in FODMAPs and can be used without triggering your IBS symptoms. According to Monash University some greens are higher in FODMAPs in larger quantities, such as Tuscan kale and butter lettuce and should be consumed in quantities listed in the Monash FODMAP App to avoid adverse symptoms. Others can be eaten freely since they don’t contain any FODMAPs.

Here is the list of greens that can be used as salad bases:

  • Arugula
  • Collard greens
  • Curly endive
  • ½ cup Tuscan kale
  • Romaine lettuce
  • 2 cups Butter lettuce
  • Iceberg lettuce
  • 2 cups Radicchio lettuce
  • Red lettuce
  • Red coral lettuce
  • Rocket lettuce
  • Spinach
  • Water spinach
  • Swiss chard

Vegetables and fruits

You can totally eat your salad with just greens or toss in some low FODMAP veggies – it’s totally up to you and your creative juices! Whether they’re raw or cooked, these veggies will bring a pop of color to your plate, along with a bunch of antioxidants and other good stuff. And don’t forget about tossing in some fruits too – they’ll make your salad even more delightful!


Next, add protein to your greens and vegetables. Meats, poultry, and seafood are composed of protein and are naturally low in FODMAPs. So, you can safely include them in your diet and add them to salads to ensure your daily protein requirements are met.

Be careful adding processed meats, such as sausages or deli meats because they may contain garlic or onion, which many people with IBS are sensitive to and may trigger the symptoms.

Here is the list of animal proteins that can be included in your salads.

  • Beef
  • Bacon
  • Pork
  • Lamb
  • Veal
  • Chicken
  • Duck
  • Turkey
  • Fish
  • Shrimp
  • Scallops
  • Lobster


Eggs are also an easy, nutritious, and protein-rich food to include in your salad. Boiled eggs would be a preferable option for most people, however if you want to experiment, you can add scrambled or fried eggs to the salad, your choice.


If you’re looking to boost your calcium intake and add some extra protein to your salad, why not consider adding cheese? Not only is cheese delicious, but many varieties are also low in FODMAPs. Here are some cheese options that you can include in your salad:

  • Brie⁠
  • Camembert⁠
  • Cheddar⁠
  • Colby⁠
  • Feta⁠
  • Gruyere⁠
  • Havarti⁠
  • Manchego⁠
  • Monterey Jack⁠
  • Mozzarella⁠
  • Oaxaca
  • Parmigiano-Reggiano
  • Parmesan Pecorino
  • Swiss


If you don’t eat animal proteins, you can add some plant proteins in the forms of hard tofu, tempeh, cereal grains, nuts and seeds, and beans and legumes.

Low FODMAP grain you can add are:

  • Quinoa
  • Buckwheat
  • Millet
  • Corn
  • Teff

Beans and Legumes

Beans and legumes may be high in FODMAPs, but don’t worry! You can still enjoy them in moderation. Salads offer a fantastic opportunity to include a small amount of beans and legumes in your diet. So go ahead and add a sprinkle of these nutritious ingredients to your salads!

Low FODMAP beans that can be eaten in smaller amounts are:

  • 2 teaspoons canned black beans
  • 1/4 cup canned Adzuki beans
  • 1/6 cup boiled black beans
  • 1/4 cup canned butter beans
  • 1/3 cup canned cannellini beans
  • 1/4 cup boiled lima beans
  • 2 Tablespoons canned pinto beans
  • 1/4 cup canned chickpeas
  • 1/4 cup canned red lentils

Nuts and seeds

Top your salad with nuts and seeds, which most of them are low in FODMAPs. This will increase the protein and fiber content of the salad. Pistachios are an exception and should be avoided on a low FODMAP diet.

You can consume these low FODMAP nuts and seeds:

  • Brazil nuts
  • 10 Almonds
  • 10 Cashews
  • 10 Hazelnuts
  • Macadamia
  • Peanuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Poppy seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds


Adding dressings to the salad will indeed enhance its taste and make it more flavorful. Dressings not only provide a burst of delicious flavors but also add texture and visual appeal to the salad. There are numerous options when it comes to dressings, each with its own unique taste and character. Choose the ones that are low in FODMAPs, such as from Fody Foods, Casa de Sante, or any other brands that don’t contain onion, garlic, dairy or other high FODMAP ingredients.

If you prefer something lighter, vinaigrette dressings are an excellent choice. Made with a combination of oil, acid, and various herbs and spices, vinaigrettes offer a tangy and refreshing balance to the salad. From balsamic vinaigrette to lemon herb or raspberry, these dressings add a zesty kick to your salad.

By enjoying a well-balanced salad regularly, individuals following a low FODMAP diet can still benefit from the nutritional value of vegetables while maintaining digestive comfort. So, get creative, explore different combinations, and let your taste buds guide you in crafting delicious and gut-friendly salads!

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