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
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!
Gluten-Free Recipe
FAQs
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.
Is quinoa OK on FODMAP? ›
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.
Are chickpeas low FODMAP? ›
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.
What foods are surprisingly low FODMAP? ›
Look for ingredients that are high in FODMAPs, such as wheat, garlic, and onion, and avoid products that contain them. Instead, choose products that are low in FODMAPs, such as gluten-free bread, lactose-free milk, and fruits and vegetables such as bananas, berries, melon, carrots, greens beans and lettuces.
Is store-bought salsa low FODMAP? ›
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.
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 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.
Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.
What vegetables are not allowed on FODMAPs? ›
The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.
Are olives a low FODMAP food? ›
Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.
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.
Is Greek yogurt low FODMAP? ›
Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
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 Herdez guacamole salsa low FODMAP? ›
Is it Low FODMAP? No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.
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.
