Are Deli Turkey and Other Cold Cuts Low-FODMAP?

We strongly recommend giving our Low FODMAP Turkey a try. Get your deli-craving satisfied right in your own kitchen – without triggering IBS symptoms.

As I write this, we are almost into our third year at FODMAP Everyday®, and to be quite honest, we haven’t created many sandwich recipes up to this point. But it’s evident from what we’ve heard that you like simple lunches that are low in FODMAPS, and sandwiches are undoubtedly a part of that.

Thus, in addition to this Turkey with Low FODMAP

UPDATE: Take a look at our recently published sandwich-focused article, How To Make Low FODMAP Sandwiches!

There are many different breads that are considered low FODMAP. See the many lab-tested and certified low-FODMAPS bread options available using your Monash and FODMAP Friendly apps, and don’t forget to read our article on How to Choose Low-FODMAPS Bread! Everyone wants to know what bread they can use for low-FODMAPS sandwiches!

Maybe you’re wondering if deli meats are off-limits if you’re on the low-FODMAP diet. The good news is that a number of deli meats fall into the low-FODMAP category, such as:

  • Plain roasted turkey: This is a great option for sandwiches and wraps. Just be sure to check the label to make sure there are no added sugars or artificial sweeteners.
  • Chicken breast: Another versatile option, chicken breast can be used in salads, sandwiches, or on its own.
  • Roast beef: This is a good choice for those who prefer a heartier deli meat. Look for roast beef that is made with lean cuts of meat and has no added sugars or artificial sweeteners.
  • Some varieties of ham: Some types of ham, such as Black Forest ham, are low-FODMAP. However, it’s important to check the label carefully, as some hams may contain high-FODMAP ingredients like honey or molasses.

What to Avoid in Deli Meats

While there are several low-FODMAP deli meats available, it’s important to be aware of the ingredients that can make them high-FODMAP. Here are a few things to avoid:

  • Added sugars and artificial sweeteners: These can be high in FODMAPs, so be sure to check the label carefully.
  • High-FODMAP spices and seasonings: Some spices and seasonings, such as garlic, onion, and chili powder, can be high in FODMAPs. Look for deli meats that are seasoned with low-FODMAP spices like salt, pepper, and paprika.
  • Processed meats: Processed meats, such as hot dogs and bologna, are often high in FODMAPs. It’s best to avoid these altogether.

Tips for Choosing Low-FODMAP Deli Meats

Here are a few tips for choosing low-FODMAP deli meats:

  • Read the label carefully: This is the best way to ensure that the deli meat you’re buying is low-FODMAP. Look for products that are free from added sugars, artificial sweeteners, high-FODMAP spices, and processed meats.
  • Ask the deli counter: If you’re unsure about a particular deli meat, ask the deli counter for help. They may be able to tell you which meats are low-FODMAP or recommend some options for you.
  • Buy from a reputable source: It’s important to buy deli meats from a reputable source to ensure that they are fresh and of high quality.

Following the low-FODMAP diet doesn’t mean you have to give up deli meats. There are several low-FODMAP options available, so you can still enjoy your favorite sandwiches and wraps Just be sure to read the label carefully and choose products that are free from high-FODMAP ingredients

How Much Does 1 Slice Weigh?

Alright, so imagine that you visit the deli or that you unwrap the prepackaged cheese or turkey slices. A single slice of cheese or turkey will vary in weight, but typically weighs around one ounce (30 grams).

As with a pre-FODMAP sandwich, you can have two or three slices of the protein (in this case, turkey). How many slices can you stack in your sandwich? Until you are certain of your tolerances, limit the cheese to one ounce (30 g). I can easily eat more and so can many; go slowly and assess your own reactions.

Is Cheese Low FODMAP?

Indeed, a lot of cheeses have large serving sizes that are low in FODMAPs. You can learn more about this 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.

FODMAP Diet | Low FODMAP Diet | What Is The FODMAP Diet

FAQ

What kind of deli meat is low FODMAP?

Some common deli meats that are generally considered low FODMAP include roasted turkey, chicken, ham (without added honey or high-FODMAP seasonings), and some types of salami. These meats are often well-tolerated by individuals with FODMAP sensitivities, making them a great choice for those following a low FODMAP diet.

Is turkey meat low FODMAP?

Plain smoked or roasted turkey breast is safe to enjoy freely on a low-FODMAP diet. You can easily incorporate it into diet in a variety of ways, provided you’re mindful of the risk of FODMAPs in other ingredients.

Can I eat turkey lunch meat with IBS?

Avoid sausage, bacon, pepperoni, salami, and marbled cuts of meat. Examples of lean meats you should add to your diet if you have IBS include white-meat chicken, white-meat turkey, and cuts of beef like sirloin and top round. Your doctor or nutritionist may also recommend eating pork, veal, duck, and fish.

Is a turkey sandwich low FODMAP?

Why is turkey low FODMAP? Turkey is high in protein and does not contain carbohydrates or fermentable sugars. Be wary of added sauces, marinades or spice mixes that may be added which are high in FODMAPs.

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