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    Home » Low FODMAP Recipes » Low FODMAP Pomegranate Orange Salsa

    Low FODMAP Pomegranate Orange Salsa

    Published: Dec 18, 2018 | Updated: Sep 9, 2020 by Em Schwartz, MS, RDN

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    Low FODMAP Pomegranate Orange Salsa in a white bowl sitting on a white marble background with a gray text overlay of the recipe name.
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    Fresh winter fruits are the stars of this colorful Low FODMAP Pomegranate Orange Salsa. Serve with whole-grain corn tortilla chips or on top of grilled fish, chicken, or shrimp.

    Low FODMAP Pomegranate Orange Salsa in a gold-rimmed white bowl.

    This Low FODMAP Pomegranate Orange Salsa is a variation of a dish that I’ve been making and bringing to parties for years. I love that it’s brightly colored, fresh, filled with fruits and veggies (a dietitian’s dream), and tastes amazing. I think it’s the perfect addition to any holiday menu.

    My original version included diced red onion, which tastes great but is often no bueno for many of us FODMAPing folks. However, if you’ve gone through the reintroduction and know you can tolerate a bit of fructans, feel free to sub diced red onion in for the chopped green onion tops.

    A close up of low FODMAP pomegranate orange salsa surrounded by blue corn chips.

    POMEGRANATES

    At first glance, you might be like … “Emily’s lost her marbles. When I look at the Monash app, pomegranates are red. They’re not low FODMAP.”

    Oh, but they are. Or more accurately, they can be. Many foods that appear (red) high FODMAP become (green) low FODMAP in smaller servings.

    At this time, pomegranates are considered low FODMAP in 45-gram servings, which is roughly a ¼ cup of seeds (technically called arils). So, if you stick to the suggested serving size you should be in the clear, FODMAP-wise.

    Low FODMAP Pomegranate Orange Salsa in a small white bowl surrounded by blue corn tortilla chips.

    CORN CHIPS

    Plain corn (or tortilla) chips have been tested by Monash University and are low FODMAP in 50-gram servings. With most US brands, this is just shy of two servings of chips. In general, a serving is somewhere between 7-14 chips (28 grams). However, the actual number of chips per serving depends on the brand, shape, and size. So, I recommend checking your labels for serving size and any sneaky FODMAPs in the ingredients list.

    We tend to eat with our eyes first, so I think blue corn chips are a fun, colorful accompaniment to salsas and dips. Like white and yellow corn, blue corn is considered a whole grain. This particular variety of corn gets its naturally-occurring blue hue from the antioxidant anthocyanin.  

    Although it’s a variety of corn, blue corn hasn’t officially been tested for FODMAP content. So, if you’re in the elimination phase and want to be “safe”, I invite you to stick to yellow corn chips.

    Low FODMAP Pomegranate Orange Salsa on baked white fish with green beans and roasted potatoes on a white plate.

    PARTY LOGISTICS

    This Low FODMAP Pomegranate Orange Salsa is best when enjoyed fresh. So, I wouldn’t recommend making it too far in advance of serving, because it does tend to get a bit soupy the longer it sits.

    As I mentioned earlier, I like to bring this salsa to parties. So, I will often prep the ingredients ahead of time placing the prepped fruit in one container, the veggies/herbs in a second, and the lime juice, zest, maple syrup, and salt in a third. When I get to wherever I’m going, I will quickly mix everything together and serve.

    This salsa’s also pretty delicious served over grilled or baked white fish, chicken, or shrimp (like pictured above).

    Low FODMAP Pomegranate Orange Salsa in a white bowl sitting on a white marble background with a gray text overlay of the recipe name.
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    Low FODMAP Pomegranate Orange Salsa

    Low FODMAP Pomegranate Orange Salsa


    ★★★★★

    5 from 2 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 15 minutes
    • Yield: 6 1x
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    Description

    Fresh winter fruits are the stars of this colorful Low FODMAP Pomegranate Orange Salsa. Serve with whole grain corn tortilla chips or on top of grilled fish, chicken, or shrimp.


    Ingredients

    Scale
    • 4 clementines, segmented and diced
    • ½ cup pomegranate arils
    • ⅓ cup chopped green onions, green parts only
    • ½ jalapeño, minced (optional)
    • ¼ cup chopped cilantro leaves
    • ½ tsp. lime zest (optional)
    • 2 Tbsp. lime juice
    • 1 Tbsp. maple syrup
    • ¼ tsp. salt

    Instructions

    1. Toss together diced clementines, pomegranate arils, chopped green onion tops, minced jalapeño, cilantro leaves, lime zest, lime juice, maple syrup, and salt. Mix well.
    2. Serve with corn chips or as a condiment for grilled fish, chicken, or shrimp.

    Notes

    Pomegranate: A low FODMAP serving is 45 grams or approximately ¼ cup seeds (arils).

    Jalapeño: Jalapeños are low FODMAP. Peppers contain capsaicin, a naturally-occurring compound that contributes to their spiciness. Capsaicin may be a non-FODMAP IBS trigger for some folks. Avoid if you suspect you fall into this camp.

    • Prep Time: 15 mins
    • Cook Time: 0 mins
    • Category: Salsa
    • Method: No Cook
    • Cuisine: American

    Nutrition

    • Serving Size: 1/6th recipe
    • Calories: 47
    • Fat: 0.3 g
    • Carbohydrates: 12 g
    • Fiber: 2 g
    • Protein: 0.7 g

    Keywords: Dip, fruit, low FODMAP, vegan, plant-based,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    Low FODMAP Pomegranate Orange Salsa in a white bowl on a white marble background with a gray text overlay of the recipe's name.
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    « Low FODMAP Cilantro Lime Quinoa with Chicken
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    Reader Interactions

    Comments

    1. Lana says

      December 22, 2019 at 12:26 pm

      Great app especially at christmas time. We love to add avocado!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        January 07, 2020 at 11:27 am

        Thanks, Lana!

        Reply
    2. Anonymous says

      December 21, 2018 at 9:54 am

      Looks like a good addition for Christmas Eve.

      ★★★★★

      Reply
      • Emily says

        December 21, 2018 at 9:59 am

        Agreed! 🙂

        Reply

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