Perfect for summer, this low FODMAP salad features the fresh flavors of strawberries and blueberries with a sweet yet tangy poppy seed vinaigrette. Add your choice of goat cheese or feta. Then give it a little crunch with a handful of walnuts.
This salad can be served as a light and healthy meatless meal, or add some grilled chicken breast for a heartier option. Pair it with toasted sourdough to round out the meal.
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Salads and IBS
Many people with IBS feel they can’t eat salad. In some cases this holds true. For some, it’s just too much roughage – insoluble fiber in the peelings and seeds of vegetables and fruits can be especially troublesome. And some people with IBS simply do better with cooked vegetables than raw.
But most people with IBS find that they can tolerate salad in some capacity. It may help to choose low FODMAP toppings, go light on the dressing, chew well, and avoid large servings.
If you aren’t sure how you will handle a salad, start slow. The portion given for this low FODMAP salad is intended to be your full meal. But you can certainly eat it as a side. A very small side if needed. You can cut the suggested portion in half. Or even quarter it.
And rest assured – even if a salad causes some discomfort, it is not causing your body harm. Your symptoms will pass and you can learn from your experience.
But remember that food triggers can change over time. So, if you didn’t tolerate the salad this time, you might tolerate a small portion next time. Give it a try when you are in a safe place, you don’t have any big plans, and your stress is well managed.
And of course, take your time when you eat. Chew well. Try not to multitask. Enjoy your meal. And breathe!
Low FODMAP Salad Ingredients
Here’s what you need for this simple, yet delicious salad and low FODMAP salad dressing.
For the Salad
Greens. There are many low-FODMAP salad greens you can choose from. Some good choices include arugula, butter lettuce, iceberg lettuce, kale, red leaf lettuce, and spinach. I happened to use baby arugula. You could also use a mix.
Blueberries. Blueberries are low FODMAP in a generous portion of 1 cup. We went with ¼ cup per salad for this recipe. But if you really love blueberries feel free to add more.
Strawberries. Nothing says summer like fresh sweet red strawberries. We used two medium strawberries per salad. A low FODMAP portion is 5 medium strawberries. So go ahead and sneak one as you assemble your salad.
Goat Cheese or Feta. I think the creamy mild flavor of goat cheese is the perfect addition for this salad. But my husband is partial to feta. So, I buy both and we customize our salads. Use about an ounce of either.
Green Onions. The tops of green onions are low FODMAP. Cut one up to top your salad. If you dine with a partner without IBS, go ahead and give them the white bottom.
Walnuts. I love the nutty flavor and the nice crunch that walnuts add to this salad. I usually add about 5 walnut halves per salad, but you may have up to 10 and still be compliant with low FODMAP portions.
For the Poppy Seed Vinaigrette
Avocado Oil. You could also use olive oil or canola oil. I like the flavor of avocado oil better than olive oil for a lighter vinaigrette.
Raspberry Vinegar. OK, so raspberry vinegar hasn’t been tested for FODMAP content. But most other vinegars are low FODMAP. So my suspicion is that raspberry vinegar is too. But if you want to be extra cautious go ahead and use red wine vinegar instead.
Sugar. Just to add a little sweetness and balance out the acidic flavor of the dressing. I use a Tablespoon – you can use 2 Tablespoons if you like it a little sweeter.
Dijon Mustard. Have you ever wondered why most vinaigrette contain mustard? Mustard is used as an emulsifier to get the oil and vinegar to blend. But it also adds a nice flavor. Dijon mustard is low FODMAP in a portion of at least 1 Tablespoon. We use just a teaspoon here.
Salt and Pepper. What recipe is complete without a sprinkle of salt and pepper? Use just a small amount, to taste.
To whisk together the low-FODMAP salad dressing ingredients, I find that a milk frother wand is a handy tool.
Low FODMAP Summer Berry Salad
- 4 cups loosely packed low-FODMAP greens I used baby arugula
- 1/2 cup blueberries
- 4 medium strawberries
- 2 ounces goat cheese or feta cheese
- 2 green onions green tops only
- 10 walnut halves
Low FODMAP Poppy Seed Vinaigrette
- 1/4 cup avocado oil
- 2 Tablespoons raspberry vinegar or red wine vinegar
- 1 Tablespoon sugar or up to 2 Tablespoons if you like it sweeter
- 1 tsp dijon mustard
- a pinch of salt and pepper to taste
- Wash all of your produce.
- Arrange greens in two salad bowls.
- Cut up strawberries and slice the green onions.
- Add berries, green onions, cheese, and walnuts to the greens.
- Drizzle with low FODMAP poppy seed vinaigrette (below).
For the Low FODMAP Poppy Seed Vinaigrette
- Combine all ingredients in a bowl.
- Whisk to combine.
Liked this recipe? Let me know below! Or let me know what else you’d like to see from Gut Health and Nutrition.
And before you go, I’ve got another salad recipe you might enjoy – check out these spring roll bowls!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.