Low-FODMAP Salads: Easy, Quick and Filling

Salad. For many people, the word conjures up sad little side plates of iceberg lettuce drenched in clumpy sauce, topped with a few slices of barely-ripe tomato. If you’re wondering how to keep salad in your regular rotation of meals without dying of boredom, Fody is here to help. Here’s everything you need to know to whip up bowl after bowl of filling, low-FODMAP salads that are anything but boring.

Low-FODMAP Salads Start With Greens

Let’s start with the basics. The toppings you add to your salad are great, but when it comes to gut-friendly salad ideas, leafy greens are the best place to start building. Whether you follow a plant-based diet (stay tuned for next week’s blog post on gut-friendly plant-based eating!) or you’re just trying to add more veggies to your everyday life, there are tons of options to choose from. 

Kale has enjoyed lots of notoriety and controversy over the past few years. Love it or hate it, this cruciferous superstar is widely considered to be a superfood, packed with vitamins A, C and K, magnesium, and fiber, the last of which is crucial to gut health. If you’re new to kale, why not try our Low FODMAP Tofu and Kale Nourish Bowl

If kale isn’t quite the ticket for you, don’t worry–there’s a whole universe of greens out there to try, from delicate and peppery arugula to endless varieties of robust cabbage. Don’t hesitate to mix and match your greens for a truly delicious and nutritious base! On to the next part of our pallet…

Nuts and Seeds For The Win

Nuts are a quick, easy and gut-friendly way to add some protein and some crunch to your salad. Low in FODMAPS, nuts can be added whole or chopped. Bearing in mind that an average serving of nuts like almonds, pecans, walnuts, macadamia nuts and Brazil nuts is about 10 nuts, you can have fun and experiment with what you add to your salad. Always check your Monash University app to make sure that your low-FODMAP salad stays gut-friendly!

As nuts are rich in both protein and healthy fats, they’re great for those wondering how to make salads more filling. If you’re looking for inspiration, you could try Fody’s Low FODMAP Coleslaw with Pepitas, or this Kale Salad with Lentils and Roasted Pepitas that’s a powerhouse of protein and vitamins.

Add Some Gut-Friendly Grains

Gut health doesn’t mean no carbs, and gut health certainly doesn’t mean no grains! If your experience of salads leaves you unsatisfied but not wanting more, you may be missing some grains in your salad bowl to fill you up. In the right proportions, grains can be just the ticket to turn a side dish into a hearty meal. 

Try adding the superfood quinoa into your salad, like we do in this Low FODMAP Quinoa Salad With Kale and Sweet Potato. One cup of cooked quinoa contains a whopping 8 grams of protein, so it’s a fantastic addition to any plant-based meal. Buckwheat is another healthy way to add some grains to your bowl, as is the oft-overlooked millet. We recommend cooking your grains in advance and cooling them, to avoid accidentally wilting your greens.

Dress It Up!

The final touch we’ve all been waiting for…the dressing! If you’re at all concerned with making healthy choices, you’ve probably heard salad dressing demonized a lot over the past years. Luckily, you don’t have to choose between a dry salad or a salad packed with added fats, sugars and preservatives that will do a number on your gut.

Fody has a wide variety of options for your salads to make them healthy and to keep your gut happy from start to finish. From a low-FODMAP, no-onion, no-garlic balsamic to a creamy Caesar for a classic Caesar salad, Fody’s gut-friendly salad dressings will help you make your salad whatever you want it to be, always bold and always delicious. You can even keep it light and subtle with garlic- and shallot-infused olive oils for easy Mediterranean salads. If you’re committing to eating more salads in 2022, look no further than Fody for new and exciting ways to spice it up or sweeten the deal. 

With tons of exciting new recipes, and oils and dressings for every occasion, Fody can help you make salads your favourite meal of the day!  

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