🥬 Lettuce
Lettuce is a leafy green vegetable that serves as a cornerstone of Low FODMAP eating, offering crisp texture and mild flavor without triggering digestive symptoms. All common varieties of lettuce—including iceberg, romaine (cos), butter lettuce, green and red leaf, little gem, oak leaf, and lollo rosso—are considered Low FODMAP in typical serving sizes, making them one of the safest and most versatile vegetables for those managing IBS and other digestive conditions. From a FODMAP perspective, lettuce is exceptionally well-tolerated because it contains minimal amounts of fermentable carbohydrates. The high water content (approximately 95%) and low fiber density mean that lettuce passes through the digestive system without causing the gas, bloating, or discomfort associated with high FODMAP foods. Monash University testing has confirmed that lettuce varieties can be enjoyed freely in salads, sandwiches, wraps, and as garnishes without portion restrictions for most people following a Low FODMAP diet. Nutritionally, lettuce provides valuable micronutrients while being extremely low in calories. Darker varieties like romaine and red leaf lettuce offer higher concentrations of vitamins A, C, and K, along with folate and antioxidants including beta-carotene and lutein. These nutrients support immune function, bone health, and eye health. The fiber content, while modest, contributes to digestive regularity without overwhelming sensitive systems. Lettuce also provides small amounts of minerals like potassium and iron. When selecting lettuce, choose heads or leaves that are crisp, vibrant in color, and free from brown spots or wilting. Store lettuce in the crisper drawer of your refrigerator, preferably in a breathable produce bag or wrapped in paper towels to absorb excess moisture. Properly stored lettuce can last 5-7 days. For meal prep, wash and dry lettuce thoroughly using a salad spinner, as excess water can make salads soggy and reduce shelf life. Lettuce works beautifully in countless Low FODMAP applications: as a base for grain bowls, chopped into fresh salads with Low FODMAP dressings, layered in sandwiches and burgers, used as wraps for protein and vegetables, or even grilled for a unique preparation. Iceberg lettuce cups make excellent vessels for Low FODMAP tacos or Asian-inspired lettuce wraps. The mild flavor of lettuce allows other ingredients to shine while adding satisfying crunch and volume to meals without digestive consequences.
Porzione sicura
All varieties are Low FODMAP in typical serving sizes (1-2 cups or more). No upper limit established by Monash University.
🔬 Nota scientifica
Monash University has tested multiple lettuce varieties and found them to be Low FODMAP across all serving sizes tested. Lettuce contains minimal amounts of fructans, GOS, lactose, fructose, and polyols. The high water content (approximately 95%) and low concentration of fermentable carbohydrates make lettuce one of the safest vegetables for IBS management. All common varieties including iceberg, romaine, butter, and leaf lettuces can be consumed freely during all phases of the Low FODMAP diet, including the elimination phase.