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side view Low FODMAP Italian Sub on a black woode plate, outside on stone surface

Low FODMAP Italian Sub

Our Low FODMAP Italian Sub was created with the intention of showing you that you CAN have some of your beloved Italian salumi favorites, like prosciutto and carefully sourced hard salami – which can be low FODMAP. Now we have to address the word “sub”, as in “submarine sandwich”. Depending on where you live in the U.S. you might use the term “sub” or maybe “hoagie” or “grinder” or “hero” to describe what Merriam-Webster defines as a “a large sandwich on a long split roll”. Well, here is our low FODMAP version!

Course: lunch
Cuisine: American & Italian
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 1 Serving
Calories: 731 kcal
Author: Dédé Wilson


  • 5- inch (12 cm) long low FODMAP baguette or roll
  • 2 tablespoons Low FODMAP Red Wine Vinaigrette, divided
  • 1- ounce (30 g) Provolone cheese
  • ¾- ounce (20 g) low FODMAP hard salami, thinly sliced
  • ¾ - ounce (20 g) prosciutto, thinly sliced
  • Shredded crisp lettuce, such as Romaine or Iceberg
  • 2 black olives, quartered
  • 2 green olives, quartered
  • 2 tablespoons minced roasted red bell peppers; optional


  1. Slice the bread right down the center top, going almost all the way through. Press the bread open like a book, then dab a little over half the salad dressing on both cut sides of the bread. I like to use a pastry brush. Arrange cheese to cover the bread, then add meats. Crown with lettuce and olives and red pepper if using and drizzle with remaining salad dressing.

  2. Sandwich is ready to serve, or wrap tight in plastic wrap and refrigerate overnight. Allow to come to room temp before serving.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • 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).
  • Lettuce: Romaine lettuce, has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.

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 Facts
Low FODMAP Italian Sub
Amount Per Serving
Calories 731 Calories from Fat 423
% Daily Value*
Fat 47g72%
Saturated Fat 3g15%
Cholesterol 14mg5%
Sodium 315mg13%
Potassium 42mg1%
Carbohydrates 45g15%
Fiber 2g8%
Protein 23g46%
* Percent Daily Values are based on a 2000 calorie diet.