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.
Turkey is a versatile and lean protein that can be a great addition to a low FODMAP diet. But with so many questions surrounding its FODMAP content, it’s understandable if you’re unsure whether you can enjoy it or not.
In this article, we’ll cover everything you need to know to confidently incorporate turkey into your low FODMAP meal plan.
What is FODMAP and the Low FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols These are a group of carbohydrates that can be poorly absorbed in some people, particularly those with irritable bowel syndrome (IBS).
Common high FODMAP foods include garlic, onions, wheat, milk, apples, mangoes, lentils, cashews and more.
The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to identify your personal triggers. Then, you reintroduce foods slowly to create a customized diet.
It’s designed to relieve digestive symptoms like bloating gas, abdominal pain diarrhea and constipation. Studies show it helps control symptoms in over 70% of people with IBS.
Is Turkey Meat Low or High FODMAP?
The good news is fresh, unseasoned turkey meat is low FODMAP in servings of up to 135g or 4.75 ounces. This applies to both white and dark meat.
Turkey does not naturally contain FODMAPs. It’s high in protein, which is well absorbed.
However, processed turkey products with added ingredients may be high FODMAP. Read labels and watch for:
- Onions, garlic or onion/garlic powder
- Wheat-based thickeners and fillers
- High fructose corn syrup
- Milk or whey protein
- Excess sugar alcohols like sorbitol or mannitol
Plain roasted grilled or boiled turkey is your best bet. Opt for fresh over deli meats when possible.
Benefits of Choosing Turkey
Turkey offers many bonuses beyond its low FODMAP status:
1. Lean protein
- 85g turkey breast contains 25g protein, 1g fat, 0g carbs
2. Versatile
- Enjoy hot or cold, on sandwiches, salads, casseroles
3. Nutrient-rich
- High in B vitamins, selenium, zinc, phosphorus
4. Lower in fat than red meat
- 85g turkey breast has 1g fat vs. 85g beef with 7g
5. Satisfying
- High protein keeps you feeling full and energized
Tips for Preparing Low FODMAP Turkey
With a few simple tips, you can easily make delicious low FODMAP turkey dishes:
Season with low FODMAP herbs and spices:
- Salt, pepper, paprika, thyme, rosemary, oregano, basil, sage, chili powder
Skip high FODMAP marinades:
- Soy sauce, BBQ sauce, teriyaki – these often contain garlic, onion, HFCS
Stuff with low FODMAP veggies:
- Carrots, celery, bell peppers, zucchini, spinach
Use gluten-free stuffing:
- Make stuffing with gluten-free bread or rice/quinoa
Make gravy FODMAP-friendly:
- Use pan drippings, cornstarch, low FODMAP stock
Brine for moistness:
- Dissolve salt & sugar in water. Submerge 4-12 hrs.
Sample Low FODMAP Turkey Recipes
Here are a few delicious low FODMAP turkey recipe ideas to inspire you:
Simple Herb-Roasted Turkey Breast
Coat with olive oil and rub with fresh or dried rosemary, sage, thyme, salt and pepper. Roast at 350°F until internal temperature reaches 165°F.
Turkey Meatballs with Zucchini Noodles
Combine ground turkey with breadcrumbs, egg, Parmesan, parsley and spices. Bake or pan fry. Toss with zoodles and low FODMAP marinara sauce.
Maple Dijon Turkey Burgers
Mix lean ground turkey with Dijon mustard, maple syrup, breadcrumbs and an egg. Grill burgers and serve on gluten-free buns with lettuce, tomato and avocado.
Turkey Chili with Butternut Squash
Brown ground turkey with spices. Add low FODMAP veggies like butternut squash, carrots and celery. Simmer in broth. Top with cilantro.
Easy Turkey Fried Rice
Stir fry diced turkey with white rice, eggs, carrots, bell pepper and gluten-free soy sauce.
The Bottom Line
Plain, unseasoned turkey is considered low FODMAP, making it a smart protein choice. Focus on fresh and watch out for processed turkey with potentially high FODMAP ingredients.
Turkey offers many nutritional benefits. With careful label reading and seasoned right, you can easily make turkey work for your low FODMAP diet and enjoy it in a variety of nutritious recipes.
Is Cheese Low FODMAP?
YES! Many cheeses have generous low FODMAP serving sizes and you can read more in our article, Is Cheese Low FODMAP?
Swiss cheese is low FODMAP in 40 g portions, which is plenty for our sandwich. And, larger amounts are tolerable by many. You will learn your own tolerance during your Challenge Phase.
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.
FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet
FAQ
Is turkey good for IBS sufferers?
Can I have a turkey sandwich with IBS?
Is any deli meat low FODMAP?
What kind of meat is low FODMAP?
What is FODMAP & why is it important?
What is FODMAP? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them.
What is the low fodmap food list?
Low in FODMAPs Vegetables: lettuce, zucchini, eggplant, spinach, carrots, cucumber, aromatic herbs Fruits: tomato, banana, orange, tangerine, grape, melon, kiwi, strawberry, raspberry, passion fruit, pineapple Milk and derivatives: cow’s milk, yogurt and cheese, all lactose-free, hard cheeses and almond milk Proteins: meat, fish, chicken, tofu Breads and cereals: gluten-free pasta, oats, rice, quinoa Industrialized products: gluten-free biscuits, rice crackers Oilseeds: almonds and pumpkin seeds
Can a low FODMAP diet help irritable bowel syndrome?
This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms. “The low FODMAP diet is a temporary eating plan that’s very restrictive,” says Johns Hopkins gastroenterologist Hazel Galon Veloso, M.D.
What is the Fodmaps diet?
The diet low in fodmaps is the one that reduces the number of short-chain carbohydrates that are fermentable and can cause intestinal discomfort. This is a good diet if you have irritable bowel syndrome and intestinal discomfort.