Guide to the Perfect Low FODMAP Sandwich
While there may be some controversy over the order of stacking it, we can all agree a delicious sandwich includes a few staple categories – protein, veg, condiments and most importantly BREAD. Things get tricky though when you have digestive issues that make bread or certain foods hard to digest. Don’t worry, we’ve got your back… or gut? We’ve narrowed down sandwich specific foods that are also low in FODMAPs and tummy-friendly.
| Bread | Vegetables | Cheese | Protein | Condiments |
| COBS Bread LowFODTM Loaf
COBS Bread LowFODTM Mini Loaf COBS Bread LowFODTM Bun
|
Carrot
Eggplant Bell Pepper Cucumber Lettuce Tomato Zucchini Scallions (green part only)
|
Brie/ Camembert
Feta Hard Cheese like Parmesan
|
Egg
Tofu Chicken Tuna Beef Pork *Avoid processed meats
|
Mayonnaise
Mustard Butter Olive oil Coconut oil Soy sauce Condiments by certified low FODMAP brands like Fody Foods
|
*If you’re following the low FODMAP diet for health reasons such as IBS, it’s best to consult your doctor or the Monash app to determine the ideal serving of each ingredient.
Here’s some recommendations to get you to fall in love with bread, and sandwiches, again!
Breakfast:
PB & J LowFODTM French Toast
Use egg and coconut milk to prepare your French Toast from two slices of our LowFODTM Loaf. Cook in butter or coconut oil. Generously scoop fresh sliced strawberries and raspberries between two slices, and drizzle with natural peanut butter. This one requires a knife and fork!
Lunch:
LowFODTM “Salad” Sandwich
There’s a lot of variety for this one! Pick your protein: Hardboiled eggs, shredded chicken, flaked tuna, or scrambled tofu and mix with cucumber, scallions, mayonnaise, mustard, salt & pepper. Top with crisp lettuce. Try this one on a LowFODTM Bun!
Dinner:
LowFODTM Mediterranean Sandwich
This warm sandwich is perfect for a week night dinner that really hits the spot! All it takes is some grilled zucchini seasoned with olive oil and salt & pepper, cooked chicken breast or tofu, topped with crumbled feta or Parmesan (your choice!) and crisp lettuce for a crunch. Tastes equally delicious on sliced LowFODTM Loaf or a Bun!
Learn more about our LowFOD™ loaves and buns, and fall in love with bread again.