Salsa (Low-Fodmap)


Salsas, pasta sauces, pizza sauces, stir-fry sauces, pesto sauces, guacamole...the list goes on of all the sauces and condiments that contain garlic and onion (including powder). It can be frustrating if you have IBS and can't tolerate those two biggies that are found in almost every dish these days because you often can't find store-bought items without garlic/onion. So it really comes down to recreating your own dishes and sauces and condiments at home where you can control what goes in. 

I love salsa. A lot. And when I started to eat low-FODMAP, I was sad when I realized garlic and onion are always on the ingredients list. But after a couple of weeks with a more restrictive diet for my own gut issues, I realized I still wanted to enjoy salsa, so might as well whip one up myself because WHY NOT!? I don't want being low-FODMAP to take away my love for my favorite foods, and you don't have to either. 

Whether it's this salsa, or this pesto sauce, or this guacamole -- I'm sure you will enjoy and come to find that having to eat low-FODMAP isn't that bad after all when you just make a few simple substitutions here and there :).


Yields: 1¼ cups (can easily be doubled!)


  • 14.5 oz can "petite diced" tomatoes, drained well
  • 1/2 jalapeno, de-seeded and chopped (can omit if sensitive to spicy foods)
  • 1/3 cup green bell pepper
  • 1/4 cup chopped scallion tops (green part only)
  • 1 lime, juiced (start with 1/2 lime and add the second half if you want more)
  • 1 tsp garlic olive oil
  • 1/4 cup chopped cilantro
  • 1/8 tsp sea salt, add more if necessary (depends on how salty the 
  • 1/4 tsp black pepper, or to taste
  • 1/4 tsp coconut sugar (I added a little too much lime, so this took out the extra sour flavor)


  1. Combine all ingredients in a food processor. Pulse until combined and the texture is to your liking. Adjust seasoning to taste. Keeps in the refrigerator for 5 to 7 days. 

{Recipe adapted from Calm Belly Kitchen}