Low FODMAP Red Salsa

For those who have never heard of the low FODMAP diet, “FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. If that still doesn’t make sense, just know that FODMAP foods are highly fermentable, meaning they often cause increased gastrointestinal side effects when eaten, such as bloating, gas, constipation, or diarrhea. For someone with irritable bowel syndrome, the increased fermentation of these carbohydrate foods can cause painful levels of these side effects.

There are currently 6 categories of FODMAP foods that have been identified:

  • Oligosaccharides: fructans and galactans
  • Disaccharides: lactose
  • Monosaccharides: fructose
  • Polyols: mannitol and sorbitol

Both onion and garlic are high in fructans, an oligosaccharide. Since both of these foods are used very often to provide flavor when cooking, thinking you must live without them can feel frustrating and disappointing. One way to still incorporate these flavors without actually ingesting the fermentable portion of the plants is to infuse them in olive oil! You can purchase garlic or shallot infused olive oil from a low FODMAP trusted brand such as Fody Foods. Or, if you have time, you can make your own by soaking garlic and onion in oil over a low heat for 30-120 minutes (depending on which recipe you follow).

With cinco de mayo just around the corner, you might be craving Mexican food. Traditional Mexican salsa is usually a no go on the low FODMAP diet due to the onion and garlic used in the dish. But check out this recipe for a gut friendly salsa by using a flavorful infused oil!


  • 1 yellow bell pepper
  • 1 orange bell pepper
  • 1 pound/16 oz. fresh tomatoes
  • 1 jalapeño (optional)
  • 1 bunch cilantro
  • 2 limes
  • 3 Tbsp. garlic and shallot infused olive oil
  • Salt & pepper to taste

You will need a large bowl if serving immediately. Use glassware with a lid if storing the salsa.

Makes around 8 servings if served in 1/2 cup portions


  1. Gather all the ingredients.
  2. Finely dice the bell peppers, tomatoes, and jalapeño. Remove the bitter white parts of the peppers, and toss out the liquid seed portion of the tomatoes. Combine in a large bowl or dish.
    • (Check out how to dice a bell pepper here.)
  3. Finely chop the cilantro and add to the bowl.
    • (check out this chef’s tip on how to easily chop herbs here)
  4. Cut the limes in halves or quarters, then squeeze the juice into the bowl. I like to mix all the ingredients together after the first lime, then again after the second lime to better coat everything.
  5. Drizzle on 3 Tbsp. of the infused olive oil.
  6. Mix all ingredients together until well combined. Sprinkle on salt and pepper until it reaches the desired level of flavor (taste as you season!).
  7. Serve & enjoy!
NutrientAmount per 1/2 cup serving
Fat5 grams
Protein1 gram
Carbohydrates6 grams (net carbs 5 grams)
Fiber1.2 grams
Vitamin C*>100% RDA for adults

*Vitamin C is a powerful antioxidant helps keep your immune system functioning. This vitamin helps the body build collagen for skin, bones, and cartilage. Vitamin C can easily be destroyed when cooking, so eating some raw food sources (such as bell peppers, tomatoes & limes) is helpful for your body to absorb it.

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