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Low FODMAP Green Papaya Salad (Som Tam)- Nigerian Style

Updated: May 23

This salad has very few ingredients, yet is surprisingly super tasty and moreish!

Papaya salad is a traditional Thai recipe famous for being fresh, light and a little bit spicy!

The original recipe is made from thinly sliced green papaya & carrot, as well as chopped green beans and tomatoes. Green papaya is packed full of nutrients and also contains a healthy amount of fibre and enzymes, both of which aid digestion.

The vegetables in this salad are covered in a dressing containing dried shrimp, lime juice , fish sauce and a little bit of sugar. No papaya salad is complete without a generous sprinkling of salted peanuts!

My version of this recipe is a happy accident! I didn't have all ingredients to hand for a traditional Thai papaya salad so I made some substitutions. I used scotch bonnet pepper instead of green chili, substituted the dried prawns for dried crayfish and used roasted groundnuts instead of salted peanuts. The result was super tasty!

Best of all, the ingredients used in this salad are all low FODMAP; especially suited to those of us who have difficulty absorbing short chain carbohydrates.

The secret to the great taste of this salad is it's fresh ingredients. The fresher the better! I used a spiral grater to slice the carrot and papaya into small pieces and a blender to grind the crayfish, but this recipe could easily be made without using this equipment. A knife works just as well!



Step 1.

Put the sugar, lime juice, scotch bonnet pepper, crayfish, fish sauce & salt into a blender.

Step 2.

Blend until the crayfish, sugar & pepper is well dissolved and incorporated into the mixture;

Step 3.

Grate or cut the papaya and carrot into thin slices.

Step 4.

Cut the tomatoes into quarters and the green beans into halves.

Step 5.

Assemble the salad by combining all of the vegetables. Cover them in the dressing.

Step 6.

Garnish with chopped groundnut, coriander and slices of lime. As much or as little as you like!

Step 7.

Serve and Enjoy!

If you decide to give this salad a go, please share your thoughts, pictures and recipe tweaks. Good luck!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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