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.
Is salsa ok for 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.
Does low FODMAP have to be gluten-free? ›
The low fodmap diet is not a gluten-free diet. It is low in gluten, but it is not strictly gluten-free. For example, some people on a low FODMAP diet can tolerate sourdough spelt bread. The fermentation process breaks down the FODMAP sugar in spelt.
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.
Which pepper is low FODMAP? ›
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.
Which tomatoes are low FODMAP? ›
Common tomato, raw: a serving of 65 grams or 1/2 medium tomato is low FODMAP. At a serving of 75 grams or more, your meal contains a moderate amount of fructose. Roma or plum tomato, raw: a serving of 48 grams or 2/3 small tomato is low FOMAP.
What condiments are bad for IBS? ›
Hot or spicy foods may irritate the digestive system and trigger IBS symptoms. Some flavorings — such as miso, soy sauce, and saki — contain ingredients that might act as FODMAPs in large quantities.
Is popcorn low in 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.
Are taco shells low in FODMAP? ›
Hard Corn Taco Shells are low FODMAP in servings up to 2 shells or 28 grams. Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams. Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs.
What is the most common FODMAP intolerance? ›
The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).
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.
What bread is low FODMAP? ›
Oat sourdough bread: 1 slice or 26 grams is low FODMAP. Sourdough spelled bread: 2.5 slices per meal or 41 grams is a low FODMAP portion. White wheat sourdough bread: 2 slices per meal or 109 grams is a low FODMAP portion. Whole wheat sourdough bread: 2 slices per meal or 97 grams is a low FODMAP portion.
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.
What pizza is low FODMAP? ›
Store-bought Low FODMAP Pizza Options
Here are some popular choices you can find in select supermarkets: Against The Grain Three Cheese Pizza * California Pizza Kitchen Margherita Recipe Gluten Free Pizza * Spinato's Mozzarella Cheese Handcrafted Pizza *
Is sourdough low FODMAP? ›
So if the sourdough is made from wheat/rye flour and/or has not undergone traditional sourdough processing, it is most likely high FODMAP. If the dough is made from wheat/rye flour but is a traditional sourdough, one serving (1-2 pieces) should still be low FODMAP.
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 pace salsa low FODMAP? ›
This product has 3 ingredients that are high FODMAP and 6 ingredients that may be high FODMAP.
Is Doritos 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.
