This No FODMAP Leafy Green Salad can be your go-to green salad with dinner or lunch. We hear people saying all the time that they think that they cannot eat vegetables on the low FODMAP diet; nothing could be further from the truth. This salad features no FODMAP leafy endive (frisée), red leaf and butter lettuce. Serve with our No FODMAP Malt Vinegar Salad Dressing.
These no FODMAP recipes are based upon foods that have shown to contain no FODMAPs in lab testing. In subsequent lab tests, some of these same ingredients have shown FODMAP content. All lab tests are accurate and represent what was tested at the time. One limitation of the Monash University and FODMAP Friendly apps is that only one data set can be shown at a time. In addition, the fruits and vegetables you buy literally cannot be the same as those tested at any time. Use the app entries as guides, and not absolutes.
Please read our article, When Monash University and FODMAP Friendly Lab Tests Differ, for a more explicit explanation.
A Note On Arugula
A Note On ArugulaFor years Monash had reported that arugula contained NO FODMAPs in lab testing. During a smartphone app update, the statement changed to “only trace amounts”, recommending to “eat freely and according to appetite”. Currently the app only shows a Green Light and suggests that low FODMAP servings can go up to 500 g. What they do not tell you is that is the largest amount tested; it does mean that more than that contains FODMAPs. These updates do not contradict one another.
FODMAP Friendly has lab tested arugula and states “Enjoy in unlimited amounts”.
We think a little arugula is a great addition to the other no FODMAP greens. As always, eat to your own tolerances.
Ingredients For No FODMAP Leafy Green Salad
You are probably familiar with red leaf lettuce and butter lettuce – and if not, you can see them below. Many of us think of Belgian endive when we hear “endive”.
On the Monash app, Belgian endive is called “witlof”, which has a generous low FODMAP serving size, but it is not “no” FODMAP. The small print under witlof on the app used to say, “There is no upper limit for this vegetable”. Now it states that up to 500g is low FODMAP. This does not mean it begins to contain FODMAPs at 501g.
Monash used to have an entry for “leafy endive”, which is another name for frisée, and is also sometimes called curly endive. Frankly I have never seen “leafy endive” terminology anywhere but the Monash app. The app now calls it “curly”, which Monash also gives an up-to 500g low FODMAP serving, whereas it had been no FODMAP before.
How Do You Pronounce “Endive”
Well, it all depends on how you learned how to pronounce it and where you live. There are two ways to pronounce endive:
- En-daiv, which is not very helpful, is it? That’s they way the dictionaries spell it. I think it is more helpful so see the phonetic “N-Dive”.
- The second way is “On-Deev”.
Make sure to visit our other No FODMAP recipes to help you build your meals throughout the days and weeks:
- No FODMAP Vegetable Salad
- No FODMAP Baked Potato
- No FODMAP Fruit Salad
- No FODMAP Chicken Paillard
- No FODMAP Malt Vinegar Salad Dressing
- No FODMAP Sautéed Shrimp
- No FODMAP Steak
- No FODMAP Cod
No FODMAP Leafy Green Salad
This No FODMAP Leafy Green Salad can be your go-to green salad with dinner or lunch. We hear people saying all the time that they think that they cannot eat vegetables on the low FODMAP diet; nothing could be further from the truth. This salad features no FODMAP leafy endive (frisée), red leaf and butter lettuce. Serve with our No FODMAP Malt Vinegar Salad Dressing.
Ingredients:
- 2 cups (75 g) butter lettuce, leaves washed and dried
- 2 cups (75 g) leafy endive, leaves washed and dried
- 2 cups (75 g) red leaf lettuce, leaves washed and dried
Preparation:
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Simply tear the leaves into bite sized pieces right into a large mixing bowl.
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Dress with olive oil, salt and pepper, or use our No FODMAP Malt Vinegar Salad Dressing.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
- Lettuce: Red Leaf lettuce, also called red coral on the Monash app, has been lab tested and has no FODMAP content.
- Endive, leafy: Monash has lab tested leafy endive and it contains no FODMAPs.
Note that in the store it will most likely be labeled as curly endive or frisée.
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.
