Skip to content

Easy Low FODMAP Sardine and Veggie Salad

Low FODMAP Sardine and Veggie Salad: A Quick, Gut-Friendly Recipe
asian woman holding a plate of sardine salad. pinit View Gallery 4 photos
Difficulty: Beginner Prep Time 5 mins Total Time 5 mins
Servings: 2
Best Season: Suitable throughout the year


Are you searching for a quick, delicious, and healthy meal that's gentle on your gut? Look no further than our Sardine and Veggie Salad, a dish designed with gut health in mind. This recipe ticks all the boxes: it's Low FODMAP, pescatarian, plant-based, and perfect for those managing IBS or anyone seeking a bloat-free meal. Best of all, it's ready in just 5 minutes! 

And best yet, the kids love it!!

Nutritious, colorful, low FODMAP & bloat free ingredients




Off On

  1. Prep the veggies, chop all the veggies into small pieces using a vegetable chopper for convenience. Here’s the one I used.
  2. Mix veggies, gently shake to mix the veggies, ensuring a blend of flavors and textures.
  3. Add Sardines: Top the mixed veggies with chunks of smooth olive oil-packed sardine for a protein boost.
  4. Make the Dressing: Combine all dressing ingredients in a small jar and shake well to emulsify.
  5. Dress and Serve: Pour the dressing over the salad, toss to coat evenly, and enjoy your gut-friendly meal!


This salad not only meets a variety of dietary needs but also supports the gut microbiome with its rich fiber content and healthy fats. Whether you're looking for an easy 5-minute meal that's Low FODMAP and gluten-free, or simply need a quick, nutritious option that helps prevent bloating, our Sardine and Veggie Salad is an excellent choice. Enjoy this flavorful, gut-friendly recipe that’s ready in no time and keeps you feeling great all day long!

Why This Dish Is a Game-Changer for IBS Sufferers:

  • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
  • Rich in Nutrients: Despite being gentle on the gut, this quick salad does not skimp on nutrition, offering a balanced meal that supports overall health.
  • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.

Make sure to follow me on Instagram or YouTube so you don't miss my weekly gut-friendly recipe! 

Keywords: Fiber, Gluten Free, Low FODMAP, Prebiotics, Bloat free recipe, Food intolerance
Recipe Card powered by WP Delicious

What are your thoughts? Share them with us!

Your email address will not be published. Required fields are marked *