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A bright bowl of fresh low fodmap salad with shredded green cabbage and carrots on a white marble counter

Low FODMAP Vinegar Coleslaw Salad

James Chen - Professional Chef specializing in Low FODMAP cooking and Asian fusion cuisine at GoPlatedJames Rivera
This low FODMAP salad is a Monash-verified, mayo-free crunch solution at 75g cabbage per serving, perfect for gut health and IBS elimination phase compliance.
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Prep Time 15 minutes
Chilling time 2 hours
Total Time 15 minutes
Course Lunch, Salad
Cuisine American
Servings 6 servings
Calories 82 kcal

Equipment

  • Kitchen scale Essential for weighing 75g cabbage per portion
  • Large salad bowl
  • whisk

Ingredients
  

  • 4 cups (400g) green cabbage, shredded (Monash safe limit: 75g per serving)
  • 2 cups (150g) carrots, grated (low FODMAP no threshold identified)
  • 2 tablespoons apple cider vinegar (Monash safe up to 42g)
  • 2 tablespoons extra-light tasting olive oil
  • 1 teaspoon Dijon mustard (Monash safe up to 23g)
  • 1/4 teaspoon kosher salt

Instructions
 

  • In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, and kosher salt until fully emulsified.
  • Add the shredded cabbage and grated carrots to a large salad bowl and toss to distribute the vegetables evenly.
  • Pour the vinaigrette over the vegetables and toss thoroughly until fully coated. Serve immediately or refrigerate 1–2 hours before serving for deeper flavor.
    Whisking low fodmap salad dressing with apple cider vinegar and olive oil in glass bowl

Video

Notes

Strictly adhere to the 75g cabbage limit per serving to avoid stacking fructans. Leftovers keep 2–3 days in an airtight container in the refrigerator; re-toss before serving. Substitution: Any neutral oil can replace the extra-light-tasting olive oil.

Nutrition

Calories: 82kcalCarbohydrates: 9.7gProtein: 1.2gFat: 4.8gSodium: 40mgPotassium: 262mgFiber: 2.7gSugar: 7g
Keyword fodmap safe, gut health, ibs friendly, low fodmap, low fodmap coleslaw, low fodmap salad, low fodmap salad dressing, low fodmap salad ingredients, monash approved, salad low fodmap, sibo diet
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