We highly suggest that you try our Low FODMAP Turkey & Swiss Sandwich with our Low FODMAP Russian Dressing. Get your deli-craving satisfied right in your own kitchen – without triggering IBS symptoms.
As I write this, we are going into our third year here at FODMAP Everyday®, and frankly, before now we have not created many sandwich recipes. But we have heard you loud and clear and you want simple low FODMAP lunches – and sandwiches certainly are part of that.
So, in addition to this Low FODMAP Turkey & Swiss Sandwich, you will find versatile sandwich spreads like the aforementioned Low FODMAP Russian Dressing and our Avocado Green Goddess Dressing.
UPDATE: We now have an article dedicated to sandwiches for you: How To Make Low FODMAP Sandwiches! Be sure to check it out.
There are many different breads that are considered low FODMAP. When it comes to low FODMAP sandwiches, everyone wants to know what bread they can use! Use both your Monash app and your FODMAP Friendly app to peruse all the many lab tested and certified low FODMAP breads to choose from AND please refer to our article, How To Choose Low FODMAP Bread.
Deli turkey is a pantry staple for many prized for its versatility in sandwiches, salads wraps, and more. But if you follow a low FODMAP diet, you may be wondering is deli turkey low FODMAP?
This seemingly simple question has a nuanced answer. In this detailed guide, we’ll cover everything you need to know about deli turkey and the low FODMAP diet
What Are FODMAPs?
Before diving into whether deli turkey is low FODMAP, let’s quickly review what FODMAPs are in the first place.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This scientific name refers to a group of short-chain carbohydrates that some people have difficulty digesting.
When FODMAPs reach the far end of the small intestine undigested, bacteria in the large intestine ferment them. This fermentation process causes gas, bloating, cramping, and other unpleasant gastrointestinal symptoms.
People with irritable bowel syndrome (IBS) are especially sensitive to FODMAPs. Up to 75% of people with IBS report relief from their symptoms when following a low FODMAP diet.
The low FODMAP diet eliminates high FODMAP foods for 4-8 weeks. After this “elimination phase”, high FODMAP foods are gradually reintroduced one at a time. This helps identify which FODMAPs trigger symptoms for each individual.
Now that we’ve reviewed the basics of the low FODMAP diet, let’s see how deli turkey fits in.
Is Deli Turkey Low FODMAP?
Deli turkey contains no FODMAPs on its own. Turkey is made up of protein and very small amounts of fat and carbs, none of which qualify as FODMAPs.
However, some processed deli turkey contains added ingredients that are high in FODMAPs. This includes:
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Onions and garlic: Two of the biggest dietary sources of FODMAPs. They are common flavorings.
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High FODMAP preservatives: Like high fructose corn syrup or honey.
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Wheat-containing seasonings: Such as soy sauce.
So while deli turkey itself is low FODMAP, products with added onion, garlic, wheat, high fructose corn syrup, or honey would be considered high FODMAP.
Identifying Low FODMAP Deli Turkey
When shopping for low FODMAP compliant deli turkey, read ingredient lists carefully. Or look for products labeled “low FODMAP” or “FODMAP friendly”.
Ideally, choose deli turkey with these qualities:
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No added flavors or preservatives. Just turkey and salt is best.
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No onions or garlic listed in ingredients.
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No wheat-containing seasonings. Such as soy sauce.
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No high fructose corn syrup or honey.
As an example, plain roasted turkey breast or smoked turkey breast would be low FODMAP choices. But peppercorn turkey breast or honey roasted turkey, which contain garlic and honey respectively, would be high FODMAP.
When in doubt, contact the manufacturer and ask about their production process. Some seasonings like poultry seasoning may be FODMAP-friendly depending on ingredients.
Serving Size Matters
Even if you choose a low FODMAP deli turkey product, serving size still matters. This is because portions of even low FODMAP foods can trigger symptoms when eaten in excess.
Turkey is low FODMAP in servings of up to 90 grams, or about 3 thin slices. Stick within this 3 slice limit to stay low FODMAP.
Other Low FODMAP Protein Options
If deli turkey doesn’t work for your diet, many other proteins make good alternatives:
Low FODMAP Meats:
- Chicken breast
- Beef
- Pork
- Lamb
- Deli ham (no honey)
Low FODMAP Fish and Seafood:
- Salmon
- Tuna
- Shrimp
- Tilapia
- Cod
Low FODMAP Vegetarian Proteins:
- Eggs
- Tofu
- Tempeh
- Natto
- Quinoa
- Rice protein powder
These proteins can be seasoned and flavored in low FODMAP ways. Herbs, spices, vinegars, oils, mustards, and low FODMAP condiments open up many flavor options.
Tips for Following a Low FODMAP Diet
Transitioning to a low FODMAP diet takes dedication. These tips help make it more manageable:
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Work with a dietitian knowledgeable in FODMAPs for personalized guidance.
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Stock up on low FODMAP foods you enjoy so you always have safe options on hand.
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Try new recipes to add variety and prevent boredom.
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Review ingredients lists and nutrition labels closely so you know which products fit your diet.
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Join online low FODMAP communities for peer support and recipe ideas.
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Reintroduce high FODMAP foods slowly and carefully to pinpoint your personal triggers.
The Verdict on Deli Turkey and Low FODMAP Diets
Stick to plain, additive-free turkey deli products within suggested serving sizes. And complement turkey with other low FODMAP protein sources like eggs, fish, and suitable vegetarian options.
Following a low FODMAP diet takes some adjustment. But with the right information and strategies, you can find an approach that provides relief from IBS symptoms while still enjoying flavorful food. Carefully choosing meats like deli turkey is an important part of making this diet work for you.
Make Your Russian Dressing!
Check out our Low FODMAP Russian Dressing. It is super simple to make – just stir the ingredients together. Make it first so that you are ready to assemble your sandwich.
And, looking at other sandwiches, we have an Italian Sub for you, and a great tofu salad that we love tucked between slices of bread.
Choosing Low FODMAP Turkey
If you roast your own turkey, then of course you will know it is low FODMAP, but most likely you want to buy sliced turkey.
Label reading is a must. Turkey should be listed first, no matter what. There might be water added, which is OK from a FODMAP perspective, of course.
Watch out for inulin or other high FODMAP ingredients, which might be added.
What you do not have to worry too much about is anything that is 2% or less on the label. For instance, let’s look at the ingredients for Applegate Organic Oven Roasted Turkey Breast. The ingredients are: Organic Turkey Breast, Water, Contains Less Than 2% Of The Following: Sea Salt, Organic Potato Starch, Organic Chicken Broth, Rosemary Extract. We know many FODMAPers who tolerate this turkey quite well and it is often recommended by RDs.
You can also try brands that have potentially high FODMAP ingredients way down on the label. For instance, 365 Everyday Value Organic Oven Roasted Turkey Breast contains: Organic Turkey Breast, Water, Organic Distilled Vinegar, Sea Salt, Natural Flavor, and Organic Honey, yet it is worth trying. Always eat to your own tolerances, but with honey so far down on the label, the excess fructose should not be an issue for most.
And then, we always suggest that you go to the deli counter. At some larger supermarkets they might roast and slice their own and you can have a conversation with them about the ingredients.
A Dietitian Explains the Low FODMAP Diet | You Versus Food | Well+Good
FAQ
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