We highly suggest that you try our Low FODMAP Turkey & Swiss Sandwich with our Low FODMAP Russian Dressing. Get your deli-craving satisfied right in your own kitchen – without triggering IBS symptoms.
Low FODMAP Sandwiches
As I write this, we are going into our third year here at FODMAP Everyday®, and frankly, before now we have not created many sandwich recipes. But we have heard you loud and clear and you want simple low FODMAP lunches – and sandwiches certainly are part of that.
So, in addition to this Low FODMAP Turkey & Swiss Sandwich, you will find versatile sandwich spreads like the aforementioned Low FODMAP Russian Dressing and our Avocado Green Goddess Dressing.
If you are looking for other low FODMAP lunch ideas, check out our Lunch round-up article and also check out our Hummus Wrap, Chicken Pineapple Salad, Chicken Salad with Grapes, our Vegan Avocado Green Goddess Sandwich and more! Just put “Lunch” in our search bar.
UPDATE: We now have an article dedicated to sandwiches for you: How To Make Low FODMAP Sandwiches! Be sure to check it out.
About The Bread
There are many different breads that are considered low FODMAP. When it comes to low FODMAP sandwiches, everyone wants to know what bread they can use! Use both your Monash app and your FODMAP Friendly app to peruse all the many lab tested and certified low FODMAP breads to choose from AND please refer to our article, How To Choose Low FODMAP Bread.
Choosing Low FODMAP Turkey
If you roast your own turkey, then of course you will know it is low FODMAP, but most likely you want to buy sliced turkey.
Label reading is a must. Turkey should be listed first, no matter what. There might be water added, which is OK from a FODMAP perspective, of course.
Watch out for inulin or other high FODMAP ingredients, which might be added.
What you do not have to worry too much about is anything that is 2% or less on the label. For instance, let’s look at the ingredients for Applegate Organic Oven Roasted Turkey Breast. The ingredients are: Organic Turkey Breast, Water, Contains Less Than 2% Of The Following: Sea Salt, Organic Potato Starch, Organic Chicken Broth, Rosemary Extract. We know many FODMAPers who tolerate this turkey quite well and it is often recommended by RDs.
Please read our article on Deciphering Natural Flavors for more information.
You can also try brands that have potentially high FODMAP ingredients way down on the label. For instance, 365 Everyday Value Organic Oven Roasted Turkey Breast contains: Organic Turkey Breast, Water, Organic Distilled Vinegar, Sea Salt, Natural Flavor, and Organic Honey, yet it is worth trying. Always eat to your own tolerances, but with honey so far down on the label, the excess fructose should not be an issue for most.
And then, we always suggest that you go to the deli counter. At some larger supermarkets they might roast and slice their own and you can have a conversation with them about the ingredients.
Is Cheese Low FODMAP?
YES! Many cheeses have generous low FODMAP serving sizes and you can read more in our article, Is Cheese Low FODMAP?
Swiss cheese is low FODMAP in 40 g portions, which is plenty for our sandwich. And, larger amounts are tolerable by many. You will learn your own tolerance during your Challenge Phase.
How Much Does 1 Slice Weigh?
OK so let’s say you go to the deli, or you peel open the prepacked sliced turkey or cheese. How much does one slice of turkey or cheese weigh? It is going to vary, but the average is about 1-ounce (30 g) per slice.
How many slices can you layer-up in your sandwich? For the protein, in this case the turkey, you can have 2 or 3 slices, just as you would in a sandwich you used to make pre-FODMAP. The cheese should be kept to 1-ounce (30 g) until you know your tolerances. I can easily eat more and so can many; go slowly and assess your own reactions.
Make Your Russian Dressing!
Check out our Low FODMAP Russian Dressing. It is super simple to make – just stir the ingredients together. Make it first so that you are ready to assemble your sandwich.
And, looking at other sandwiches, we have an Italian Sub for you, and a great tofu salad that we love tucked between slices of bread.
If you want to be prepared to make recipes quickly and easily – be prepared! Check out our article on 12 Essential Pantry Items, 10 Essential Low FODMAP Baking Items and 8 Essential Fridge & Freezer Items.
Low FODMAP Turkey & Swiss Sandwich
We highly suggest that you try our Low FODMAP Turkey & Swiss Sandwich with our Low FODMAP Russian Dressing. Get your deli-craving satisfied right in your own kitchen – without triggering IBS symptoms.
Ingredients:
- 2 slices low FODMAP bread
- 2 tablespoons Low FODMAP Russian Dressing
- 2 slices low FODMAP sliced turkey
- 1 slice (about 30 g) Swiss cheese
- Lettuce
- Tomato slices
Preparation:
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Make a sandwich! Slather the dressing onto one or both bread slices, layer up your sliced turkey, cheese, lettuce and tomato.
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We like this sandwich best if it is served the day it is made, but you could, in a pinch, make it the night before, wrap it well in plastic wrap and refrigerate overnight.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
- Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
- Tomato: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
