Low FODMAP Sandwich Ideas

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Jane Varney - Research Dietitian, 03 March 2021

Sandwiches make a quick, healthy and easy lunch, but what are your options if you’re following a low FODMAP diet? 

Bread - Let’s start with the bread. There are lots of options to choose from, including some sourdough varieties, gluten free breads and breads made from low FODMAP flours such as rice flour, tapioca flour and corn flour. Look for whole grain, higher fibre varieties as these are good for bowel health and where possible, look for the Monash University Low FODMAP CertifiedTM logo on the packaging to be confident that your bread is safe to include. Here is a list of suitable breads to try

  • Spelt sourdough bread

  • Wheat sourdough bread

  • Millet bread

  • Corn bread

  • Gluten free bread 

  • Monash University low FODMAP certified bread

Condiments 

A spread of your favourite condiment will add lots of flavour to your low FODMAP sandwich. Suitable ideas include:

Fillings

There are loads of delicious low FODMAP fillings you can choose from. A few ideas include:

  • Bacon, lettuce, tomato, mayonnaise

  • Egg and mayonnaise 

  • Curried egg (boil eggs, then mash and combine with butter, curry powder, salt and pepper

  • Shredded chicken (combine chicken with chives, mayonnaise and a little bit of avocado)

  • Shredded chicken (combine chicken with mayonnaise, lime, coriander, green tops spring onion and pepper)

  • Rainbow salad sandwich - 2 slices canned beetroot + 1 cup low FODMAP vegetables (e.g. carrot, cucumber, red capsicum, watercress)

  • Turkey, brie and 1 tbsp dried cranberries 

  • Steak, lettuce, tomato, mayonnaise and mustard. 

  • Roast beef, mayonnaise, lettuce, tomato, tinned beetroot and swiss cheese

  • Haloumi, roasted red capsicum and spinach - roast half a red capsicum in oven, meanwhile, in a fry pan cook 2 slices of haloumi (3 mins each side). Add into a sandwich with spread of choice and spinach

  • Low FODMAP veggie burger with salad (tomato, cucumber, lettuce) 

  • Tuna (combine tuna with finely chopped red capsicum, green tops of spring onion, parsley, mayonnaise, lemon juice and dijon mustard. 

  • Toasted caprese (lay slices of tomato, mozzarella and basil leaves on your bread, then toast in the sandwich press) 

  • Ham (add canned beetroot slices, swiss cheese, tomato, grated carrot, cucumber and lettuce)


Don't forget to check the Monash University FODMAP Diet app for serving sizes of individual ingredients 

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