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.

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.

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.

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).

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

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.

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 ).

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.

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)

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.

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.

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.