Low FODMAP Citrus Salad
Recipe

Low FODMAP Citrus Salad

Published on Friday, November 11, 2022
by
Elyse Krawtz

Low-FODMAP
IBS
Jump to Recipe

Winter is coming… which means citrus season is here!

Choosing seasonal produce for your region means getting top-quality produce that doesn’t need to take a plane, a boat, and a truck to reach you--you can get it from your local farmer or even your own garden.

That means it is great for the environment--and your budget.

Citrus fruits are well known for providing plenty of vitamin C, an important nutrient for gut health. But there are many other bioactive and beneficial compounds in various citrus fruits according to a 2022 review in Antioxidants such as: 

  • Phenolic compounds: flavonoids, phenolic acids, and coumarins
  • Terpenoids: limonoids and carotenoids 
  • Pectin
  • vitamin E
  • Selenium
  • Zinc
  • Copper
  • Iron
  • Manganese

This simple side salad is quick to put together and is a great way to celebrate citrus season in all its nutritious glory.

It pairs very well with seafood and Mediterranean flavors and adds a bright contrast to a savory meal. Plus, if you have never roasted pepitas in the fall --just try it and your home will thank you. They smell SO GOOD!

Best of all for those with IBS? Citrus fruits are Low in FODMAPs, and so is this salad. However, for those with GERD, it might be best to skip this one if citrus worsens your symptoms. 

If you are at the beginning of your Low FODMAP diet journey, consider making a larger batch of simple Low FODMAP dressings like the one in the recipe, or another Low FODMAP dressing like these by FODMAP expert dietitian Kate Scarlata to use throughout your elimination phase. Having a delicious dressing or two on hand for easy salads and marinades just makes life easier (and tastier).

[[ recipeID=recipe-8l9odn6up, title=Low FODMAP Citrus Salad ]]

  1. Saini, R. K., Ranjit, A., Sharma, K., Prasad, P., Shang, X., Gowda, K., & Keum, Y. S. (2022). Bioactive Compounds of Citrus Fruits: A Review of Composition and Health Benefits of Carotenoids, Flavonoids, Limonoids, and Terpenes. Antioxidants (Basel, Switzerland), 11(2), 239. https://doi.org/10.3390/antiox110202392 

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Expert Contributor

Elyse Krawtz

MS, RDN, CSOWM, LD

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Low FODMAP Citrus Salad

Servings: 4

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

  • 1 grapefruit
  • 1 navel orange
  • 1 blood orange
  • 1 mandarin orange or clementine
  • 1 cara cara orange or tangelo (choose what looks good at your grocery store!)

Dressing

  • 1 Tablespoon lemon juice
  • 1 Teaspoon Dijon mustard
  • 1 Teaspoon maple syrup
  • Pinch of salt
  • Fresh ground pepper, to taste
  • ⅛ tsp orange blossom water (optional)
  • 3 Tablespoons Extra virgin olive oil
  • ⅓ cup raw pepitas (optional)

Instructions

  1. (Optional) Preheat the oven to 350 degrees Fahrenheit. 
  2. (Optional) Dry roast pepitas until fragrant, about 10-15 min. Remove from heat promptly once fragrant to avoid burning.
  3. (Optional) Crush pepitas. You can do this by pulsing them in a food processor or coffee grinder until about half of the seeds are crushed.
  4. Remove the peel of the citrus fruits with a sharp knife and either supreme them, as shown in this video by Whole Foods, or slice them into thin circles, <¼ inch thick.
  5. In a small bowl, combine lemon juice, Dijon mustard, maple syrup, and a pinch of salt and pepper. Add the olive oil slowly, and whisk in the olive oil slowly until combined.
  6. Arrange the citrus on a plate and drizzle with vinaigrette. 
  7. Top with crushed pumpkin seeds (optional) and serve. 

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 253
% Daily Value*
Total Fat 15.6g 24%
Saturated Fat 2.3g 11%
Trans Fat 0g
Sodium 241mg 10%
Total Carbohydrate 27.6g 9%
Dietary Fiber 4.6g 18%
Sugars 1.1g
Protein 5g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Difficulty: 3 or 4


*Difficulty level on a scale of 1-10 with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking, and using equipment)


This might require learning a new way to slice oranges. It is not intuitive and is not the easiest kitchen skill.