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

FAQs

What salsa brands are low FODMAP? ›

YES, there are grains and starches that are Low FODMAP friendly. As you likely read in our IBS Foods to Avoid write-up, steer clear of corn and beans. Instead, rice, quinoa, oats, and sweet potatoes are great low FODMAP starches to fuel your body with needed carbohydrates.

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

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.

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.

Garlic and onions can add flavor to food, but they contain fructans, an oligosaccharide, which can be difficult for your intestines to break down. This may cause gas. Painful gas and cramping can result from raw garlic and onions. Even cooked versions of these foods can be triggers for some people with IBS.

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

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.

Are olives low in FODMAP? ›

Yes, olives are low FODMAP. In fact, on their own, olives are almost FODMAP free. However, as we've noted, it is important to read the label to determine if your olives have been marinated in oil with high FODMAP ingredients. What is this?

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

At 120g (¾ cup), Monash University has classified cantaloupe as low FODMAP (3). However, when tested at 150g, it has a moderate FODMAP content (3). We recommend enjoying cantaloupe at the low FODMAP portion size (120g) to avoid triggering symptoms.

Capers are low FODMAP in normal serving sizes. Limit to 1 tablespoon. Find low FODMAP food faster with the Fig app! This note on capers was reviewed by Fig's dietitian team.

A portion of store bought salsa has been tested by monash and is considered safe in quantities of two tablespoons. All the brands tested contained tomatoes and traces of onions and garlic, so any more than this could contain high amounts of Oligos-fructans.

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. This product is not low FODMAP as it lists 3 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.

This product has 3 ingredients that are high FODMAP and 6 ingredients that may be high FODMAP.