Frisee Lettuce

Why frisee lettuce is rated low

Frisee is low FODMAP. Its rating is estimated from what it is made of rather than a measured serving, and frisee is a frilly, bitter leafy green with no FODMAP subgroups recorded, so it reads LOW at Any typical portion. That single rung is the whole ladder. It covers a normal salad helping, and amounts far beyond a typical portion are simply outside what the estimate covers. Low also describes the frisee alone, not the shallot dressing, croutons or toast it so often comes with.

What changes your risk

• Portion The LOW rating applies to Any typical portion. A salad made almost entirely of frisee and eaten in a far bigger amount than usual sits outside what the estimate covers.
• The vinaigrette The classic frisee salad is dressed with a shallot vinaigrette, and bottled dressings often contain garlic or onion powder. The dressing, not the leaves, is usually what turns the bowl high.
• Croutons and toast Frisee is often served with croutons or on toast made from ordinary wheat bread, which is not low FODMAP at ordinary servings.
• The whole meal Stacking is about the total FODMAP load on the plate. A low salad base does not cancel out a high main course or dessert eaten alongside it.
• Chicory products Frisee is a close relative of chicory, but chicory root fibre, also sold as inulin, is added to bars, yoghurts and breads and is not low FODMAP. The salad leaf and that additive are not the same thing.

What else works

Frisee sits comfortably with other low FODMAP salad foods such as baby spinach, cucumber, carrot and bell pepper, and it is classic with a soft-boiled egg and shaved parmesan. For the traditional warm bacon and egg version, swap the shallot in the dressing for chives or the green tops of spring onions, and make the vinaigrette with garlic-infused oil. Use gluten free bread or traditional sourdough spelt or wheat bread for croutons. The lookalikes that are not low are not other leaves but what rides along with them: shallot dressings, ordinary wheat croutons, and products made with chicory root fibre or inulin.

How to keep it low

Choose heads with crisp, pale inner leaves, since the darker outer fronds are tougher and more bitter. Wash in cold water, spin dry, and store wrapped in a dry towel in the fridge, where it keeps for a few days. Tear it by hand and dress it just before serving so it stays crisp. Make your own dressing from garlic-infused oil, vinegar and chopped chives so you know exactly what is in it, and when ordering a frisee salad out, ask whether the dressing contains shallot or garlic.

Common questions

is frisee low fodmap

Yes. Frisee is rated low FODMAP, estimated from what it is made of, and it reads LOW at Any typical portion. Keep an eye on the dressing, which is where onion and garlic usually hide.

how much frisee can i eat on low fodmap

The rating covers Any typical portion, so a normal salad helping sits in the low range. Amounts far beyond a typical portion are not covered by the estimate.

is frisee the same as chicory root

No. Frisee is a leafy relative of chicory eaten as a salad green, while chicory root fibre, or inulin, is an additive used in processed foods and is not low FODMAP.

is frisee salad with shallot dressing low fodmap

Not as usually made. The frisee is low, but shallot is high FODMAP, so swap it for chives or spring onion greens and build the dressing on garlic-infused oil.