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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. 

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