This Low FODMAP Tuna Salad recipe is great if you’re following a low FODMAP plan and looking for more ways to pack in those omega-3 fatty acids!
Low FODMAP Tuna Salad
- 1 5 oz. can tuna water packed, drained
- 1 tbsp basil fresh, chopped
- 1/2 stalk celery minced
- 1 scallion finely chopped, green part only
- 2 tbsp lemon juice
- 2 tbsp olive oil
- salt to taste
- pepper to taste
- In a bowl add tuna and break apart into small pieces. Stir in basil, celery, lemon juice, olive oil. Season with salt and pepper to taste.
- Serve with gluten free crackers (I like Crunchmaster) and low fructose fruit, like 2 clementines.
Are you looking to incorporate more heart-healthy fatty fish, but don’t know where to start? Or maybe don’t have enough time to cook up salmon every night? Salmon which can also add up in expenses, if we’re being honest.
Great news! We have a super simple, flavor packed Low FODMAP tuna salad recipe that provides not only a great source of omega-3 fatty acids but 20 grams of high-quality protein. 4 oz of canned tuna provides the daily recommended intake of selenium, niacin, and Vitamin B12 as well as significant amounts of Vitamin B6, phosphorus, Vitamin D, choline, iodine, potassium, thiamine and riboflavin. Selenium is a very important antioxidant which helps to protect your cells from damage, and may help to explain why the risk of heart conditions were lowered when consuming 3-4 oz of tuna twice a week.
Our LOWFODMAP Tuna Salad recipe is exceptional in providing this specific nutrient, as the selenium is found in a unique form which provides additional benefit as an antioxidant. With an estimated 42% of Americans are deficient in Vitamin D and 40% in Vitamin B12, tuna provides a great source of two key nutrients as well as 20 grams of protein per 3 oz. This protein assists in helping you feel full longer, manage blood sugar levels, and increase weight loss.
And what is it about fatty fish that make them so beneficial to the body anyway? Fatty fish contain omega-3 fatty acids called EPA and DHA, two nutrients which assist in proper regulation of inflammation in the body. These are called anti-inflammatories because they help address the high levels of inflammation in the body caused by stress, injury, insulin resistance, improper diet, exposure to daily toxins, and many other environmental factors. An excellent source of EPA and DHA, consuming 2-3 servings of 3-4oz of tuna have been shown to decrease risk of heart related conditions, cancer, neurological diseases, and assist with diabetes as well as weight management.
This recipe takes only a few moments to make, is super simple, very cost effective, and a great option for helping you consume the recommended amount of omega-3’s, anti-inflammatories, antioxidants and protein your body needs.
Nutrition info is approximate and may contain errors.
Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.