The only low FODMAP salsa recipe you'll ever need (gf + vegan) (2024)

FAQs

What brand of salsa is low FODMAP? ›

Finding Low FODMAP Salsa in Stores

Two Low FODMAP salsas come to mind - Casa De Sante's Chunky Salsa and Fody's "Just a Kick" medium salsa.

Can I Eat Salsa with IBS? Yes, in moderation. Although spicy food can sometimes exacerbate symptoms of irritable bowel syndrome (IBS), there are ways to manage these symptoms—and avoiding other IBS triggers like alcohol and fried foods may allow you to enjoy salsa in moderation.

Common tomato - these are often found all year round and are a staple ingredient in many households. Half a small tomato (65g) is considered low FODMAP, but once you hit over 75g, they do become moderate to high FODMAP.

If you like your food hot, you're in luck because many hot sauces are low FODMAP! Look for varieties with just a few easily recognizable ingredients like chiles, salt, and vinegar. Red habanero sauce, green habanero sauce, and sriracha hot chili sauce are all low FODMAP in portion sizes up to 1 teaspoon.

Regular store-bought salsa is considered low FODMAP in a serving size of 2 tablespoons. Of course, you might want to check the label and choose salsas that have the high FODMAP ingredients (think onions and garlic) at the end of the list of ingredients.

Red bell peppers have no FODMAPs. Green peppers do, but up to 52 g (about half a medium green bell pepper) is a safe low FODMAP serving size. Personally, I like the flavor and color of sticking with red peppers for our low FODMAP recipe, and the Monash University serving size reflects their use.

Tomatoes and IBS. Tomatoes aren't normally the first suspect in your IBS triggers list (see dairy, gluten, fatty or spicy foods). But, they are high in fructose, and can trigger histamine reactions in some people. There is a difference in the way we digest the cooked or raw fruit.

Popcorn is naturally low in FODMAPs, which makes it a suitable food for people on a low-FODMAP diet to manage symptoms caused by IBS. One serving of low FODMAP popcorn can be up to 7 cups (56 grams) of popcorn. It is usually 4-5 cups more than the standard size.

Capsaicin, is a pungent ingredient in chili, can stimulate TRPV1 receptors and mediate pain and burning sensation. In IBS patients, acute chili ingestion induces abdominal pain, burning and rectal hyperalgesia.

What is the lowest FODMAP vegetable? ›

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

For example water, coconut water, and certain juices like orange, cranberry, lime, lemon, and tomato juice. Many hot low FODMAP drinks are available, including many teas, coffee and matcha. However, some tea, including black and chai tea, is only low FODMAP when brewed weakly.

There are quite a few low FODMAP crackers such as Mary's Organic Crackers, oat crackers, or rice crackers. Puffed rice cakes or corn thins (up to 2 per sitting) are also a great crunchy snack. Top with your favorite nut butter or some cheddar cheese for the ultimate hunger-busting combo.

All of the salsas are made with high FODMAP ingredients, like garlic and onion. Instead, add flavor with fresh tomatoes (ask the staff nicely for diced tomatoes, due to intolerance) and hot sauce, or bring your own low FODMAP salsa (like this one!).

Is it Low FODMAP? No.