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

My low FODMAP salsa recipe is a staple for us every every taco Tuesday, so it’s about time I shared it, right? It’s gluten free, dairy free and vegan too.

Just under a quarter of this recipe is a safe low FODMAP serving size during the elimination phase of the low FODMAP diet. It actually goes quite a way! So let’s chat about my low FODMAP salsa recipe, shall we?

Now, regular salsa that you buy in shops isn’t low FODMAP for several reasons. Firstly, onion. Secondly garlic.

(yes, the two banes of my eating life yet again!)

Thirdly, tomatoes are only low FODMAP in safe serving sizes – so that’s 92g FYI.

That already makes salsa very tricky to make low FODMAP… I mean, remove the onion and the garlic and what are you left with? A tin of chopped tomatoes?!

But somehow, with careful replacements, I managed it!

In the past, I’ve tried to make a few salsa recipes and adapt them to be low FODMAP, but they’ve always been an absolute disaster. So yeah, basically more like a tin of unseasoned chopped tomatoes…

Besides, most recipes online also seem to be more like an authentic salsa – freshly chopped tomatoes (not from a tin!), roughly chopped onions, lots of coriander etc. I might be really uncultured, but that’s not what I think of when I think of a salsa – that’s just not the salsa I miss eating. So what is?

When I think of salsa, I think of the salsa that came in a jar and was in the same aisle with all the tortilla crisps! So that’s what I’m aiming for here, because that’s what I miss so much!

And to be totally honest, creating my low FODMAP salsa recipe wasn’t easy.

Balancing the acidity of chopped tomatoes was tricky. My first few attempts at this recipe literally tasted like I’d added a few bits to a tin of chopped tomatoes… because… that’s what I had basically done!

But as I kept trying to reach the nirvana of salsa that I remembered tasting all those years ago, I eventually nailed it.

The thing I was being too stingy with was lime. It helps to perfectly balance out that acidity, with a sweetness that compliments the spiciness too.

Oh and I know it might seem like it doesn’t matter to leave out a few ingredients in this recipe since there’s a few, but trust me – don’t!

A salsa is such a delicate balance of the acidity from the tomatoes, the sweetness from the lime, then the ever-so-important garlic flavour from the garlic-infused olive oil. Plus, without jalapenos, you’re probably closer to making a pasta sauce than a salsa!

So in short, follow these instructions exactly and you can’t go wrong! Here’s my low FODMAP salsa recipe…

The only low FODMAP salsa recipe you'll ever need

Here's the only low FODMAP salsa recipe you'll ever need! It's so easy to make and it's gluten free, dairy free and vegan too.

SERVINGS: 4 people

PREP TIME: 10 minutes mins

TOTAL TIME: 10 minutes mins

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Ingredients

  • 1 400g tin of finely chopped tomatoes (the better quality the tomatoes, the better!)
  • 2 tsp garlic-infused olive oil make sure it has no bits of garlic in the oil. It should be clear.
  • 20 g finely diced jalapenos This was about 7 thin slices of one large jalapeno.
  • 2 tsp lime juice fresh, or a bottle of fresh lime juice is fine
  • handful chopped chives (or the green parts of spring onions, chopped)
  • pinch salt
  • pinch cumin
  • 1 tsp sugar
  • 1/2 tsp chilli puree (optional - only use if it's not spicy enough for you!)

Instructions

  • Take a bowl and pour in your chopped tomatoes.

  • Literally add everything to the bowl and mix it around.

  • When well combined, place in the fridge for 30 mins. This is really important as I promise you it'll taste much better than at room temp! It gives the tomatoes time to soak up all the flavour in that bowl.

  • Serve up with your fave low FODMAP Mexican food!

Notes

Just under a quarter of this recipe is a safe low FODMAP serving size during the elimination phase of the low FODMAP diet.

Thanks for reading how to make my low FODMAP salsa recipe!If you make it, I’d love to see how it turned out and what you served it up with so don’t forget to take a snap of your creation and tag me on Instagram!

Plus, I’m giving away a £50 supermarket voucher every month to my fave pic – result.

Any questions about the recipe? Please do let me know by following meInstagram and leaving me a comment!

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this for later!

The only low FODMAP salsa recipe you'll ever need (gf + vegan) (5)

The only low FODMAP salsa recipe you'll ever need (gf + vegan) (6)
Gluten-Free Recipe

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.

Is salsa IBS safe? ›

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.

Are pickles FODMAP friendly? ›

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.

Is guacamole high FODMAP? ›

In general, large portions of avocado are more likely to cause symptoms in people who are sensitive to FODMAPs simply because bigger servings contain more sorbitol. A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs.

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

What tomatoes are best for low FODMAP? ›

Roma tomato - also known as plum tomatoes, roma tomatoes are low FODMAP at 48g serves, which is about 2/3 of a Roma tomato. Cherry tomatoes - an easy and convenient way to enjoy tomatoes, cherry tomatoes are only low FODMAP at three cherry tomatoes (45g).

Does tomato aggravate IBS? ›

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.

Is popcorn OK for IBS FODMAP? ›

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.

Does chili make IBS worse? ›

Capsaicin is responsible for the heat in chilli which can aggravate IBS symptoms.

Is vinegar bad for FODMAP? ›

Vinegar is low FODMAP in normal serving sizes. Find low FODMAP food faster with the Fig app! This note on vinegar was reviewed by Fig's dietitian team.

Is coffee a low FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Are bananas low FODMAP? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Is Bacon high FODMAP? ›

Bacon is low FODMAP. However, this does not apply for all products as some have added high FODMAP ingredients, such as onion and garlic powder and celery juice. Sometimes high FODMAP ingredients can hide under the term 'natural flavorings'. As bacon is usually high in fat, opt for products with lower fat content.

Is onion high FODMAP? ›

While different varieties of onions contain different amounts of FODMAPs, all onions are considered high FODMAP. Suggested low FODMAP swaps: chives. green tops of onions and scallions (not the bulb, which is high in FODMAPs)

Is cilantro low FODMAP? ›

Cilantro is low FODMAP in servings of 1 cup or 16 grams. Brown sugar is low FODMAP in servings of ¼ cup or 40 grams. Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet.

Is Chipotle salsa low FODMAP? ›

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 Pace Chunky salsa low FODMAP? ›

Is it Low FODMAP? No.

Are garden salsa sun chips low FODMAP? ›

No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 6 ingredients that could be moderate or high FODMAP depending on source or serving size.

What salsa is Crohns friendly? ›

Easy Healthy Salsa
  • ½ brown onion.
  • 1 green capsicum (medium sized)
  • 1 mild chili.
  • 400g diced tinned organic tomatoes.
  • 1 small clove of garlic.
  • 1 small tub of tomato paste (140g)
  • 1 avocado.
  • drizzle of olive oil.
Aug 15, 2023

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