🥬 Mixed Salad Greens

Mixed salad greens, including lettuce, spinach, arugula, spring mix, mesclun, and baby greens, are a cornerstone of the Low FODMAP diet and an excellent choice for anyone managing digestive sensitivities. These leafy vegetables are naturally low in fermentable carbohydrates, making them safe to enjoy in generous portions without triggering IBS symptoms. Most common salad greens—including romaine lettuce, butter lettuce, iceberg lettuce, baby spinach, arugula (rocket), and mixed spring greens—have been tested by Monash University and consistently show green-light status across typical serving sizes. This makes them incredibly versatile for building satisfying, gut-friendly meals. Whether you're creating a simple side salad, a hearty grain bowl base, or wraps and sandwiches, these greens provide essential nutrients without the FODMAP load. Nutritionally, salad greens punch above their weight despite being low in calories. Dark leafy varieties like spinach and arugula are rich in folate, vitamin K, vitamin A, and iron—nutrients that support overall health and may be particularly important for those with IBS who sometimes experience nutrient malabsorption. The fiber in these greens is primarily insoluble, which adds bulk to stool and supports regular bowel movements without fermenting excessively in the gut. Arugula brings a peppery bite and contains glucosinolates, compounds with potential anti-inflammatory properties. Spinach offers impressive amounts of magnesium, which can help with muscle relaxation and stress management—both relevant for IBS sufferers. Even mild-flavored lettuces like romaine provide hydration, vitamin C, and beneficial plant compounds. When selecting mixed greens, opt for fresh, crisp leaves without wilting or browning. Pre-washed spring mix and mesclun blends offer convenience, though washing again before use is recommended. Store greens in the crisper drawer wrapped in paper towels to absorb excess moisture, extending freshness. For meal prep, keep greens separate from dressings and wet ingredients until serving to prevent sogginess. These greens pair beautifully with Low FODMAP proteins like grilled chicken, salmon, or firm tofu, and can be dressed with simple olive oil and lemon juice or Low FODMAP vinaigrettes. Their neutral, fresh flavor makes them an ideal canvas for building balanced, symptom-free meals that don't compromise on taste or nutrition.

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