Low-FODMAP green salad recipe

You’ve almost certainly heard of them, but what exactly are FODMAPs? Let’s start with the acronym, shall we? Fermentable Oligo-, Di-, Mono-saccharides And Polyols… Okay, on reflection, let’s just stick with FODMAPs!

FODMAPs are essentially short chain carbohydrates that are absorbed poorly in the small intestine. Or, in layman terms, a group of sugars that aren’t properly absorbed in the gut and can consequently cause discomfort.

As awareness of FODMAPs grows, several diets have been developed to help those experiencing such levels of discomfort. A low-FODMAP diet is based on swapping high-FODMAP foods for low-FODMAP alternatives. For instance, high-FODMAP fruits like apples, dried fruits and mangoes are replaced with low-FODMAP strawberries, kiwis and pineapples, while high-FODMAP vegetable options, such as artichoke, asparagus and cauliflower, are replaced with capsicums, carrots and zucchinis.

Similar swaps can be made for types of protein, dairy, cereals and nuts. And, most importantly, none of this affects the taste, as our low-FODMAP green salad demonstrates:

Low-FODMAP green salad

Serves: 1

Prep time: 5 minutes


1 cup of mixed lettuce leaves

60g Lebanese cucumber, roughly diced

60g cherry or heirloom tomatoes, some chopped, others left whole

¼ of a red capsicum – sliced thinly or julienned

3 radishes, sliced

6 green beans, top and tailed and chopped in half

¼ of an avocado, roughly diced (optional)


1 teaspoon of seeded mustard

2 tablespoons of lemon juice

3 tablespoons of olive oil

Salt and pepper to taste


  1. Combine all ingredients in a bowl. Toss and then drizzle dressing over the top to serve.


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