Low FODMAP Pasta Salad Recipe

A healthy, hearty and tummy-friendly, low FODMAP Pasta Salad Recipe is a perfect easy summertime meal you would love to make it again.

Jump to:

• What is FODMAP?
• Reasons you will 💖this recipe
• Ingredients
• How to make low FODMAP pasta salad?
• Variations
• Storage
• FAQs
• Tips N Suggestions
• Recipe
• Comments

What is FODMAP?

This cold pasta salad is a low FODMAP recipe in which all the ingredients used are either FODMAP free or low FODMAP and thus absolutely tummy-friendly for IBS.

FODMAP stands for fermentable oligo-, di-, and monosaccharides and polyols. These are carbohydrates that are not completely digested or absorbed into the Intestines. FODMAPs attract water when they pass through the small intestine, whereas in the large intestine, these are fermented by gut bacteria and produce gas. As a result of which, the intestinal wall stretches and expands. But people with IBS (irritable bowel syndrome) have high sensitivity to the gut, and stretching of the intestinal wall causes high sensations of pain and discomfort like bloating, gas and changes in bowel habits.

So, it is generally advised to identify the FODMAPs causing the symptoms and better avoid or limit the portion size to serve.

FODMAPs are present in varying amounts in a wide range of food. Studies have shown that individuals following a diet low in FODMAP may reduce IBS symptoms and improve their quality of life.

If you are looking FODMAP friendly recipes, check out this strawberry smoothie, potato with dried fenugreek leaves, and green beans

Reasons you will 💖this recipe

• It is a tummy and heart-friendly recipe.
• Gluten-free.
• Quick and easy to prepare.
• Easy availability of the ingredients.
• No fancy equipment or techniques.
• Versatile as you can easily substitute with other ingredients you like (be sure it to be low FODMAP).

Ingredients

To make this a low FODMAP pasta chicken salad, you need the following items:

• Chicken - FODMAP free. I mostly use boneless chicken breast without skin in all my chicken recipes as I feel it is easy to cook. Use whatever you like!
  
• Pasta - Low FODMAP. In this pasta salad, I use gluten-free penne rigate, a blend of cornflour and rice flour. Use any pasta which is low in FODMAP. (Avoid wheat pasta)
  
• Mayonnaise - Low FODMAP. Regular low-fat mayonnaise. Make sure it does not contain onion/garlic powder or any other ingredient of High FODMAP.
  
• Cucumber - Low FODMAP. Use with skin for more vitamins and fibre content. Make sure to wash it thoroughly before use.
  
• Green chillies - Low FODMAP optional for a spicy version.
  
• Potato - Low FODMAP. Boiled/baked/microwaved- any cooked potato goes well with this low FODMAP summer pasta salad.
  
• Salad leaves - Low FODMAP. Make use of any salad leaves that are low FODMAP. I use a handful of fresh baby spinach and rocket lettuce. Wash them thoroughly before use.
  
• Lemon juice - Low FODMAP. Use fresh lemon if you have.
  
• Olive oil - Low FODMAP
  
• Italian herb mix- Low FODMAP. Seasoning without onion and garlic.
  
• Red chilli powder- Low FODMAP. Add this for colour and a little more spicy kick, if you want!
  
• Salt

How to make low FODMAP pasta salad?

For the full recipe, check out the video below.

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This recipe is one of my easy and quick recipes that you can prepare in 5 minutes; once pasta and chicken are ready to serve.

Let's dive into deeper details:

1. Boil pasta and chicken together

The foremost step is to boil pasta and chicken together in a vessel. I did it to save time and, of course, dishes as well.

• Add water, salt and oil into a vessel and let the water start boiling.
• Stir-in gluten-free pasta, cover it with a lid and cook for 5 minutes.
• Next, go in chicken slices, and place a lid. Boil them for the next 15 minutes or until pasta and chicken are done.

Note: If you want to save the stock, boil/cook the chicken separately.

2. Cool down pasta and chicken

• Drain water and cool down pasta and chicken by pouring water over them.
• Refrigerate them for at least 30 minutes.

3. Combine all the Ingredients

• Once pasta and chicken are cooled down, they are ready for salad preparation.
• Combine all the ingredients one by one into a mixing bowl.
• Mix until well combined.

And here you go! You are done with your healthy low FODMAP pasta recipe!

Enjoy!!

Variations

• Pasta - Try other varieties of pasta like quinoa pasta, brown rice pasta, buckwheat pasta, lentil, pasta, and yellow pea pasta and share your feedback with me!
  Avoid wheat pasta as it is high in FODMAP (mainly fructans).
  
• Chicken - Use grilled chicken, and roasted, sauteed chicken for additional flavour.
  
• Vegetarian - Sorry for the chicken! Please omit chicken to make this pasta vegetarian.

Storage

• Storing this pasta for the next day is not advisable.
• As it contains mayonnaise, cucumber and salad greens, I recommend consuming it the same day you prepare it.

FAQs

Is gluten-free pasta low FODMAP?

Yes, gluten-free pasta is a low FODMAP. But, you DON'T need to be on a gluten-free diet for the FODMAP diet as it does not trigger IBS symptoms.

The role of gluten in triggering the IBS symptoms is under debate as studies from MONASH did not find any gluten-specific effects after providing the trial individuals with gluten-containing diets. 

You can read more on gluten and IBS here.

Is mayonnaise ok on low FODMAP?

Yes, mayonnaise is FODMAP friendly as long as you have a limited amount of regular or low-fat mayonnaise with no high FODMAP ingredient. According to Monash, the serving size of 2 tablespoons (40 g) for both regular and low-fat mayonnaise is FODMAP Friendly.

Can you add garlic and onions to the low FODMAP recipe?

Garlic and onions both are high in FODMAP. So, these are not recommended on the low fodmap diet.
If you can't resist the flavour of garlic and onions, consider substituting garlic-infused oil for garlic and spring onions (with greens only) for onions.

Note:

• If you are interested in starting a low FODMAP diet, please make sure to consult your doctor or a dietitian.
• You can know more about FODMAP here

Tips N Suggestions

1. Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
   
2. To prevent the pasta from sticking together, add oil and salt to the water while boiling, and stir it occasionally.
   
3. Make sure to Cooldown pasta and chicken before preparing the salad.
   
4. You can cook pasta and chicken beforehand and prepare salad whenever you like to have it. Refrigerate the cooked pasta and chicken.
   
5. Do not use mayonnaise more than two tablespoons (40 g) as it is high FODMAP at this amount.
   
6. Add salt carefully as the pasta and mayonnaise already contain salt. 

…………before you go………

And if you try this flavourful low FODMAP pasta salad recipe, please let me know what you think!

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