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
If you do find salsa that qualifies as Low FODMAP, you'll probably be successful shopping online. Two Low FODMAP salsas come to mind - Casa De Sante's Chunky Salsa and Fody's "Just a Kick" medium salsa.
Does low FODMAP have to be gluten-free? ›
Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.
Is gluten sensitivity the same as FODMAP? ›
The low fodmap diet has nothing to do with gluten, gluten is not part of the restrictions. Fodmaps are all carbohydrates (sugars), while gluten is a protein. But with fodmaps, you should avoid wheat, spelt, baby spelt or barley for example, which also contain gluten.
Can you eat salsa with IBS? ›
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.
What Foods are surprisingly low FODMAP? ›
10 Low FODMAP Foods you Didn't Know you Could Eat
- Fruit. ...
- Cheese. ...
- Greek yoghurt. ...
- Strawberry jam. ...
- Beer and wine. ...
- Chickpeas. ...
- Dark chocolate. ...
- Sugar (sucrose)
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.
What is the most common FODMAP intolerance? ›
FODMAPs. Irritable bowel syndrome is a common disorder that affects the large intestine, or colon, and causes abdominal pain, bloating, and diarrhea. This disorder is not life-threatening, but it can be uncomfortable, and it can interfere with the quality of your life and wreak havoc on your gastrointestinal tract.
Why is gluten bad for IBS? ›
This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.
Why am I suddenly sensitive to FODMAPs? ›
There are many “mediating factors” which affect your personal experience of consuming FODMAPs, ranging from other components in foods, to stress and anxiety, to medications, to which microbes are currently residing in your large and small intestines and which substances they are producing.
Is peanut butter low in FODMAP? ›
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.
Sourdough bread is low in FODMAPs because the fermentation process used to make sourdough bread reduces its fructan content. During the long fermentation process, the microorganisms in the sourdough feed on the FODMAPs, resulting in a lower fructan content.
Is any bread low in FODMAP? ›
White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.
What spices trigger IBS? ›
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.
Why does salsa irritate my stomach? ›
Capsaicin and Your Stomach
Capsaicin can irritate the lining of your stomach and intestines. Some people can handle the minor irritation just fine but for more sensitive stomachs, it can lead to diarrhea.
Is avocado low FODMAP? ›
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.
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 picante sauce low in FODMAP? ›
This product has 3 ingredients that are high FODMAP and 4 ingredients that may be high FODMAP.
Is pace chunky salsa low FODMAP? ›
Is it Low FODMAP? No.
What hot sauce can you have on low FODMAP diet? ›
If you like your food hot, you're in luck because many hot sauces are low FODMAP! Look for varieties with just a few easily recognizable ingredients like chiles, salt, and vinegar. Red habanero sauce, green habanero sauce, and sriracha hot chili sauce are all low FODMAP in portion sizes up to 1 teaspoon.
