Low FODMAP Sandwich Fillings – How to make a low FODMAP sandwich
In this blog, I want to talk about what to put on a sandwich when you are on the low FODMAP diet. In the Netherlands, sandwiches still are the most popular things to eat for lunch and if you are just starting the low FODMAP diet eating a sandwich can be quite difficult. Next to the question what bread you have to buy, what to put on it can also feel like an issue. Because what is low FODMAP and what isn’t?
Luckily there are a lot of things that you can buy in the supermarket that are still low FODMAP and with a bit of creativity, you can also make your own low FODMAP sandwich fillings. I already have quite a few recipes on my blog and I will link to those below. I am very curious what you put on your bread or crackers during this diet!
Meat, fish, cheese and eggs
Sliced meat is something that you have to be careful with on this diet. I am not entirely sure how this is in other countries, but when I started this diet and started to read labels, I was shocked by the long list of ingredients that a simple package of slices of chicken breast had. Some packages easily contain 15-20 ingredients next to chicken. I, personally, prefer not to eat these things, even if all ingredients are low FODMAP. Because there are so many ingredients the chance is bigger that I react to something and therefore I rather choose a kind of meat that has fewer ingredients. In general, meat is low FODMAP, but sliced meat often contains things like garlic, onion or milk powder which makes it high in FODMAPs. My favourite low FODMAP sandwich toppings with meat and cheese are:
- Smoked beef with slices of egg
- Homemade tuna salad
- Smoked salmon with egg, lactose-free cream cheese or a little bit of avocado
- Homemade egg salad (boiled egg with a bit of mayonnaise and spices)
- A slice of cheese or goat cheese with tomato and cucumber
- Mozzarella with tomato and fresh basil
- Avocado spread made with avocado and lactose-free cream cheese
- Lactose-free cream cheese with tomato, cucumber, pepper and salt
Vegetarian and vegan low FODMAP sandwich fillings
Vegetarian and vegan sandwich toppings are (except for the sweet toppings below) a bit more difficult to buy in the supermarket because often high FODMAP ingredients such as garlic or onion have been added. But luckily you can make a lot of things yourself, so they are low FODMAP. My favourites are:
- Homemade hummus (this version is low FODMAP up to 40 g per portion)
- Muhammara, a delicious smoked red pepper dip with walnuts
- Roasted red pepper dip, slightly different than muhammara, but also very good
- Baba ganoush, a smoked eggplant dip with tahini
- Black olive tapenade
- Mashed avocado with pepper, salt (and egg). Avocado is low FODMAP up to a limited amount. Monash University has tested that 1/8 is low FODMAP. FODMAP Friendly, another organisation that also tests products on their FODMAP levels, tested ½ avocado to be low FODMAP. This difference may have been caused by the testing process. It is important that you test your own tolerance level, but it might be possible that you tolerate a bit more avocado than 1/8. I found that I can eat 1/2 avocado without troubles.
Sweet sandwich fillings
There are also a lot of sweet things that you can put on your bread, both homemade and storebought. Also for these products, it is important to check the ingredients to make sure that the product is low FODMAP. Jam made from low FODMAP fruit is allowed, but sometimes high FODMAP ingredients such as apple juice are added to the jam. Below you can see my favourite sweet low FODMAP sandwich fillings:
- 100% natural peanut butter
- Strawberry or raspberry jam. I prefer eating a jam that has less sugar (I find normal jams too sweet) and I love eating it together with a tablespoon of cottage cheese. The sweet and savoury flavours go together very well (cottage cheese contains lactose, but is low FODMAP in a small serving)
- Homemade strawberry chia jam
- Homemade Nutella (in the Netherlands there are also low FODMAP dark chocolate spreads in the stores, but I, personally, don’t tolerate them that well because they contain a lot of sugar)
- Dark chocolate sprinkles (yup, this is a weird Dutch habit, sandwiches with butter and chocolate sprinkles. Not healthy, but soo good now and then, especially when you combine it with peanut butter).
See, it is not like there is nothing to put on your sandwich when you are on a low FODMAP diet! And this definitely isn’t an exhaustive list because there probably are a lot more possibilities. This was my list with favourites, what is your favourite low FODMAP sandwich filling?