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.

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

The good news is that quinoa is a low FODMAP food. As is true with many low FODMAP foods, portion sizes still matter. The recommended serving size of quinoa for followers of a low FODMAP diet is 1 cup of cooked quinoa.

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.

Most spices and herbs are low FODMAP and should not cause IBS symptoms, however certain spices such as chilli contain a chemical known as capsaicin. Capsaicin is responsible for the heat in chilli which can aggravate IBS symptoms.

Yes! Blueberries are low FODMAP. They are low FODMAP in 125g serves, and STILL low FODMAP in servings up to 500g, according to Monash. This makes them a fantastic choice for the low FODMAP diet.

Why is hummus not low FODMAP? ›

Why is traditional hummus not low FODMAP? Hummus is typically made with dried rather than canned beans. Most dried beans are limited on the low FODMAP diet as they contain high amounts of fructans and GOS. These types of FODMAPs are water-soluble which is why well-rinsed, canned versions are usually better tolerated.

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

For example, half of an avocado (2.8 ounces) is considered high in FODMAPs, 1/4 of an avocado (1.6 ounces) is a moderate source of FODMAPs, and 1/8 of an avocado (1.1 ounces) is low in FODMAPs. Avocados are particularly high in a polyol called sorbitol, which is a type of sugar alcohol.

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.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a 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.