Jeffrey Salazar
The FODMAP diet can be challenging, especially when it comes to finding tasty condiments that are safe to eat. Salsa is a popular dip and condiment, but can it be enjoyed on a low FODMAP diet? The answer is yes, with some modifications. While traditional salsa includes high-FODMAP ingredients like onions and garlic, these can be replaced with low-FODMAP alternatives such as coriander, lime, cumin, and green bell peppers. Tomatoes, another key ingredient in salsa, are generally considered safe in moderate quantities. With these simple swaps, salsa can be enjoyed by those following a low FODMAP diet, either store-bought or homemade.
| Characteristics | Values |
|---|---|
| Salsa on FODMAP diet | Allowed in small amounts, or with ingredient substitutions |
| Commercially prepared salsas | Most do not work with the FODMAP diet due to onion and garlic |
| Low-FODMAP salsa ingredients | Tomatoes, green bell peppers, jalapenos, coriander, lime, cumin, green onions, green chiles |
| Low-FODMAP salsa products | FODY Food Co., Casa de Sante |
| Low-FODMAP serving size | 2 tablespoons of store-bought salsa, 1/4 cup of homemade salsa |
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What You'll Learn
Low-FODMAP salsa recipes
Salsa is a popular condiment, often paired with tortilla chips, tacos, or nachos. While tomatoes are considered low-FODMAP, onions and garlic are not, which means that most commercially prepared salsas are not suitable for a low-FODMAP diet. However, there are some low-FODMAP salsa options available in stores, and you can also make your own at home. Here are some recipes and tips to create delicious low-FODMAP salsa.
Fresh Low-FODMAP Salsa
This recipe uses fresh tomatoes as the base and can be tailored to your desired spice level.
Ingredients:
- Fresh tomatoes (beefsteak or plum tomatoes work well)
- Scallion greens
- Cilantro
- Hot pepper/green chile
- Lime
- Salt
Instructions:
- Prepare the tomatoes by coring and chopping them. If using beefsteak tomatoes, cut them in half crosswise and gently squeeze out the excess juice and seeds.
- Finely chop the scallion greens, cilantro, and hot pepper.
- Combine all the ingredients in a bowl, adding lime juice and salt to taste.
- Chill the salsa in the refrigerator for 15-30 minutes before serving.
Dr. Rachel Paul's Sassy Low-FODMAP Salsa
This recipe is gluten-free and vegan. It can be modified according to your spice preference.
Ingredients:
- Canned tomatoes
- Chopped chilis
- Cilantro
- Cumin
- Lime juice
- Salt
- Oil
Instructions:
- Drain the liquid from the canned tomatoes and blend them to your desired consistency.
- Place the blended tomatoes, chopped chilis, cilantro, cumin, lime juice, and salt into a bowl and stir to combine.
- Preheat 2 tablespoons of oil in a pan or small pot and add the salsa, heating it through.
Additional Tips:
- Tomatoes are a key ingredient in salsa, but they must be consumed in safe serving sizes. Half a common tomato (65 grams) or one whole Roma tomato is considered a low-FODMAP portion.
- Green bell peppers are a good addition to salsa, as they are low FODMAP in servings of up to 1/2 cup.
- The tops of green onions (the green part) are FODMAP-free and can be added for flavor.
- For citrus, use lime juice or lemon juice, both of which are low FODMAP.
- If you crave the flavor of garlic, use garlic-infused olive oil or garlic chives in small amounts.
- Cumin is a great spice to bump up the flavor and is low in FODMAPs.
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Store-bought salsa options
While tomatoes are considered suitable for a low-FODMAP diet, onions and garlic are not, meaning that most commercially prepared salsas are not suitable. However, there are a few store-bought salsa options that are certified low-FODMAP:
FODY Food Co.
FODY Food Co. offers both red and green salsas that are certified low FODMAP by MONASH University. Their products can be found in some North American stores, in the "Natural Foods" aisles, at health food stores, or online, including on Amazon.
Casa de Sante
Casa de Sante offers a mild chunky salsa that is certified low FODMAP through FODMAP Friendly. Their products are only available online through their website. This salsa is garlic and onion-free but is still packed with flavor.
Dr. Rachel Paul's Sassy Low-FODMAP Salsa
Dr. Rachel Paul offers a restaurant-style low-FODMAP salsa that is gluten-free and vegan. While this recipe has not been lab-tested, it should be low-FODMAP based on the ingredients.
It is important to note that tolerance to certain ingredients may vary, and some individuals may experience symptoms related to spicy foods. It is always a good idea to check the labels and choose salsas with high FODMAP ingredients in smaller quantities.
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High-FODMAP ingredients to avoid
While salsa is considered low-FODMAP in servings of two tablespoons, it is important to watch out for high-FODMAP ingredients. The most common high-FODMAP ingredients in salsa are garlic and onion, which are not FODMAP-friendly.
Garlic contains fructans, which are water-soluble. If garlic comes into contact with water-based substances, such as vinegar or broth, the fructans will leach into the mixture, making it high-FODMAP.
Onions are also high in fructans, and even a small amount of onion bulb can be high-FODMAP. However, the tops of green onions (the green part) are FODMAP-free and can be used to add flavour to salsa.
Other high-FODMAP ingredients that may be found in salsa include:
- Green bell peppers—these contain fructans, so it is important to monitor your consumption.
- Tomatoes—while generally considered FODMAP-friendly, tomatoes should be consumed in safe serving sizes of 65 grams or 92 grams to maintain low-FODMAP levels.
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FODMAP-friendly ingredients
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates found in a wide variety of foods, including fruits and vegetables, grains and cereals, nuts, legumes, lentils, dairy foods, and manufactured foods.
Proteins
Meats, poultry, and fish are naturally free of FODMAPs, as long as they are plain and not processed or marinated. So, you can include plain cooked meats, poultry, seafood, and eggs in your diet. Just be mindful that processed meats like sausages and salami, as well as marinated meats, may contain FODMAPs due to the addition of high-FODMAP ingredients.
Vegetables
When it comes to vegetables, some FODMAP-friendly options include tomatoes, bell peppers, and green onions (scallions). Just remember that a low FODMAP serving of green bell peppers is about 1/2 cup. The tops of green onions (the green part) are FODMAP-free, so you can use them generously to add flavor to your dishes.
Herbs and Spices
Herbs like basil, cilantro, parsley, rosemary, and thyme are FODMAP-friendly. Additionally, spices such as black pepper, cinnamon, cumin, turmeric, and chili powder (although sometimes it contains garlic, so check the ingredients) can be used to add flavor to your meals.
Fruits
While many fruits contain FODMAPs, there are some that are lower in FODMAP content. For example, a half common tomato is considered a low FODMAP portion (65 grams). You can also enjoy fruits like dragon fruit, ripe bananas, and blueberries in moderation as part of your FODMAP-friendly diet.
Remember, it's always a good idea to refer to reliable sources and consult with a healthcare professional or a dietician for personalized advice and guidance on the FODMAP diet.
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FODMAP-friendly meal ideas
While tomatoes are considered safe for a FODMAP diet, onions and garlic are not, which means that most store-bought salsas are not suitable. However, some companies now produce low-FODMAP salsa, and it is also possible to make your own at home.
Breakfast
- Frittatas and omelets
- Low-FODMAP garlic bread
- Low-FODMAP pikelets with strawberry jam and cream
- Low-FODMAP roast veggie and sausage breakfast casserole
- Low-FODMAP Thai pumpkin noodle soup
- Low-FODMAP banana bread
- Low-FODMAP peanut butter cookies
- Low-FODMAP banana bread
- Low-FODMAP muffins and overnight oats
Lunch and Dinner
- Low-FODMAP miso and chilli tofu skewers
- Low-FODMAP mustard salmon mason jar salad
- Low-FODMAP orange miso roast veggie and lentil salad
- Low-FODMAP crispy pork belly with tangy peanut soy sauce and sweet coconut rice
- Low-FODMAP cheesy broccoli and zucchini fritters
- Low-FODMAP nachos
- Low-FODMAP classic tacos
- Low-FODMAP flank steak tacos
- Low-FODMAP chicken enchiladas
- Low-FODMAP muesli bars
- Low-FODMAP granola
- Low-FODMAP orange thyme pork skewers with chive slaw
- Low-FODMAP crispy chicken with herby sauce
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Frequently asked questions
Yes, but only in small amounts. Common salsa ingredients such as coriander, lime, and cumin are low in FODMAPs in the quantities usually consumed in a portion of salsa. However, onions and garlic, which are also common salsa ingredients, are high in FODMAPs.
For those who don't like to cook, there are some low-FODMAP salsas available on the market. FODY Food Co. has both red and green salsas that are certified low FODMAP by MONASH University. Casa de Sante has a mild chunky salsa that is certified low FODMAP through FODMAP Friendly.
You can make your own low-FODMAP salsa by substituting high-FODMAP ingredients with low-FODMAP alternatives. For example, instead of using onions, you can use the tops of green onions (the green part), which are FODMAP-free. You can also use tinned tomatoes, chopped chillies, cilantro, cumin, lime juice, and salt.
