If you’re on a low fodmap diet, then a salad is an essential part of your lunch and dinner. These easy-to-make recipes will keep you full and happy.
A low FODMAP diet limits foods high in fermentable oligo-, di-, mono-saccharides and polyols (FODMAPS). These are commonly malabsorbed sugars that can increase water content in the small intestine, trigger gas and lead to other symptoms of IBS.
1. Spinach and Feta Salad
Salads are a great way to get lots of fiber into your diet, a nutrient that is essential for gut health for everyone, even those with IBS.
It can help keep you regular and bind your stool, which helps reduce symptoms like constipation and diarrhea. You can also add protein to your salads to make them more filling and to keep you feeling satisfied longer, which can help you lose weight.
This low fodmap spinach and feta salad features a simple balsamic vinaigrette and crunchy pecans. It is a delicious salad for any occasion!
This recipe is naturally gluten free and can be made dairy free by swapping to a dairy free feta. It can also be made nut free by swapping to a walnut or almond salad.
2. Spinach Salad with Walnuts
Spinach is a powerhouse green that’s packed with health benefits like fiber, vitamins and minerals. It helps support eye health, a healthy heart and bone strength.
Combined with strawberries, crunchy walnuts, creamy crumbled feta cheese and sweet onions, this salad is a refreshing way to enjoy spring and summer produce! It’s quick to make and perfect for lunch or dinner!
It also makes a great side dish for the holidays.
Serve this berry spinach salad with poultry, fish or meat!
To toast the walnuts, place them in a dry skillet over medium heat. Cook until lightly browned, stirring frequently to ensure even toasting.
3. Spinach Salad with Tomatoes and Feta
A delicious and easy salad to make for a light meal. It can be made with a simple homemade dressing or a low fodmap salad dressing.
This salad is packed with fresh vegetables and a tangy dressing. It is a great way to get your daily dose of vitamins and minerals, especially if you are trying to lose weight.
It also includes feta cheese which is a good source of calcium, protein and vitamin A. If you are a nut allergy sufferer, you can replace the feta with Treeline cashew-based probiotic-enriched French style plant-based cheese.
This spinach salad is a tasty and healthy dish for any occasion. It is low in calories and high in fiber, making it a great choice for those on a diet.
4. Spinach Salad with Eggs
A warm spinach salad with eggs is a classic combination. It’s easy to make and can be a satisfying lunch or dinner.
The key to a good spinach salad is fresh, tender spinach. Choose baby spinach if you can. If not, use standard spinach or a mix of mixed greens.
You can also add sliced red onions for more savory flavor or thinly sliced mushrooms. Mushrooms can be white button, baby bella or any other fresh variety.
You can also add a sprinkle of feta cheese for some salty tang. A balsamic vinaigrette will bring it all together!
5. Spinach Salad with Avocado
Spinach is a healthy and versatile vegetable that you can eat in many different ways. It is low in oxalates and contains nutrients like folate, niacin, vitamin C, potassium, and riboflavin.
This spinach salad with avocado is a perfect light lunch or dinner for warm weather! It is super simple to make and comes together in just 30 minutes.
You can prep most of the ingredients for this recipe ahead of time and keep them separate until just before serving. Then, just toss everything together!
This salad is delicious and nutritious, even for those with digestive problems. It is also low in fructose and naturally gluten free.
6. Spinach Salad with Tofu
The tofu in this recipe is a good source of protein, iron and calcium. It’s also low in calories so it makes a great addition to any meal plan.
The crispy tofu cubes and crunchy veggies are the perfect combination in this Asian salad. And the dressing is sweet and spicy – just perfect!
It’s also quick and easy to make. The best part is that it’s naturally gluten free, low fodmap and dairy free too!
7. Spinach Salad with Chicken
If you’re looking for a salad that’s packed with healthy gut-centric elements and tastes delicious, this spinach salad with chicken is the answer! It’s also super easy to make and is ideal for lunches, picnics, or potlucks!
This low fodmap salad recipe is topped with a flavorful dressing made with vinegar, mustard, and maple syrup. It’s tangy and sweet, and it’s absolutely perfect for pairing with this spinach salad!
It can be served hot or cold. You can even meal prep it with the dressing in mason jars and store it in your fridge until you’re ready to serve!
8. Spinach Salad with Pumpkin
Pumpkin is a great choice for a seasonal side dish or roasted as a base for this spinach salad. It’s similar to butternut squash in flavor and a good source of vitamin A, C, iron, calcium, proteins, and healthy fats.
Roasted pumpkin cubes lend a savory, slightly sweet hint to this salad recipe. Try sprinkling some toasted walnuts over the top for extra crunch!
This vegetarian recipe is packed with plant sourced protein, healthy unsaturated fats and filling dietary fibre. It is also low in FODMAPs, making it ideal for the whole family to enjoy!
The dressing for this recipe is very simple, just olive oil, balsamic vinegar and honey. Add to a resealable jar and shake until combined.
9. Spinach Salad with Red Peppers
This low fodmap spinach salad is a tasty, healthy meal or side dish. Hearty pearl barley, bright asparagus, red bell pepper and tender spinach come together to make a satisfying springtime meal that is bursting with flavor!
Adding nuts and seeds to your salad can help bulk it up and keep you feeling full. Pecans, walnuts and sunflower seeds are great low fodmap options to add.
Herbs such as basil, chives, cilantro and mint are great to add some pizzazz to your salad. They are also a great way to ensure that you are getting the vitamins and minerals that your body needs.
10. Spinach Salad with Blueberries
Blueberries are a great way to add color, flavor, and nutrients to your salad. They are high in Vitamin C, fiber, and manganese.
This blueberry spinach salad recipe is a delicious and healthy side dish for your meal rotation! It’s easy to make and full of fresh fruit.
It’s also a great salad for potluck dinner parties. Serve it with a delicious dressing like this one.
This is a great salad for any season and you can make it with any variety of greens, berries, nuts, and cheese! You can even make it gluten free and vegan by replacing the feta with crumbled goat cheese.