top of page
  • Writer's pictureDebbie Marsh

Papaya Salad

Delicious and Digestive-Friendly: Low FODMAP Papaya Salad Recipe

chopping papaya

Today, I want to share one of my all-time favorite salad recipes that not only tantalizes your taste buds but also keeps your digestive system in check. If you're like me and have to be mindful of FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), this Low FODMAP Papaya Salad is a game-changer. And the star of the show? Papaya!

Understanding FODMAPs and Who Benefits:

Before diving into the delightful world of this Low FODMAP Papaya Salad, let's shed some light on FODMAPs and who might consider this dietary approach. FODMAPs are a group of fermentable carbohydrates that can trigger digestive discomfort in certain individuals. People with conditions like irritable bowel syndrome (IBS) and other gastrointestinal disorders often find relief by reducing their FODMAP intake. This dietary strategy involves avoiding foods high in FODMAPs, such as certain fruits, vegetables, dairy, and grains, which can contribute to symptoms like bloating, gas, and abdominal pain.

Papaya, our star ingredient, is a great fit for a low FODMAP diet. It's gentle on the digestive system, low in FODMAPs, and rich in enzymes like papain, which can help alleviate discomfort. In fact, if you're on the hunt for a natural alternative to over-the-counter antacids or digestive supplements, papaya in chewable supplement form can be a fantastic option. It's a testament to the versatility and digestive prowess of this tropical fruit. So, whether you're actively managing your FODMAP intake or simply seeking a flavorful and health-conscious meal, this Low FODMAP Papaya Salad is sure to satisfy both your taste buds and your digestive needs.

The Mighty Papaya:

Papaya, a tropical delight, is an incredibly versatile fruit. But besides being a delicious treat, papaya is packed with health benefits. It's low in FODMAPs, making it a friend to those with sensitive stomachs. Here's why papaya is worth celebrating:

  • Digestive Health: Papaya contains an enzyme called papain, which aids in digestion. It can help alleviate bloating and discomfort.

  • Vitamins and Antioxidants: Rich in vitamin C and vitamin A, papaya supports your immune system and keeps your skin glowing.

  • Fiber-Rich: The fiber in papaya promotes regular bowel movements and supports overall gut health.

  • Low in Calories: Papaya is a guilt-free addition to your diet, with relatively low calorie content.

Papaya Salad Recipe:


  • 1 ripe papaya, peeled, seeded, and cut into chunks

  • 1 cup shredded red cabbage

  • 1/4 cup fresh cilantro leaves

  • 1 avocado, diced (optional)

  • 1/4 cup chopped almonds, pecans, or walnuts (choose one)

  • 1/4 cup sliced strawberries (optional for a touch of sweetness)

For the Dressing:

  • 2 tablespoons lime juice (about 2 limes)

  • 2 tablespoons garlic-infused olive oil (FODMAP-friendly)

  • 2 tablespoons honey or agave nectar

  • 1 Thai bird's eye chili, minced (adjust to taste)

  • Salt and pepper to taste


  1. In a large salad bowl, combine the papaya chunks, shredded red cabbage, cilantro leaves, and avocado (if using).

  2. If you're adding strawberries, include them in the salad as well.

  3. In a small bowl, whisk together lime juice, garlic-infused olive oil, honey (or agave nectar), minced chili, salt, and pepper to make the dressing. Adjust the level of spiciness by adding more or fewer chilies according to your preference.

  4. Pour the dressing over the salad and gently toss everything together to ensure the ingredients are evenly coated.

  5. Sprinkle the chopped almonds, pecans, or walnuts over the salad just before serving.

Why I Love This Salad:

This salad isn't just a bowl of deliciousness; it's a celebration of the mighty papaya and other low FODMAP ingredients. It's a great choice for those with sensitive stomachs, and even if FODMAPs aren't a concern for you, the flavors are simply amazing.

Serving Suggestions:

I love to enjoy this salad as a light lunch or a side dish with grilled chicken or tofu. It's also fantastic when served over a bed of mixed greens for added freshness.


Leftovers can be stored in an airtight container in the refrigerator for up to two days. Just remember to keep the dressing separate and add it right before serving to maintain the salad's crispness and flavor.

So there you have it, my friends, a delicious and digestive-friendly Low FODMAP Papaya Salad recipe that puts the spotlight on the wonderful papaya. Whether you're navigating dietary restrictions or simply craving a nutritious meal bursting with flavor, this salad is a winner in my book. Enjoy, and stay healthy!

Disclaimer: Please note that while this Low FODMAP Papaya Salad is designed to be gentle on the digestive system, individual dietary needs and tolerances can vary. If you have specific dietary concerns or medical conditions, it's always advisable to consult with a healthcare professional or registered dietitian for personalized guidance on your diet. Enjoy this salad in accordance with your own dietary preferences and requirements.

Related Posts

See All


bottom of page