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This fresh Low FODMAP Salsa is delicious and refreshing – no FODMAP-containing garlic or onion needed!

A close up of fresh low FODMAP salsa in a small bowl surrounded by blue corn chips.

Most salsa recipes include the infamous onion or garlic – FODMAP-containing foods that many people with IBS tend to find problematic. 🙁

But, have no fear! This Low FODMAP Salsa recipe is light, refreshing, crunchy, and delicious without high-FODMAP offenders. Enjoy!

Shopping list

To make this homemade fresh salsa, add these ingredients to your shopping list:

Roma tomatoes – 4 medium
English cucumber – ⅓ medium
Green bell pepper – ½ medium
Red bell pepper – ½ medium
Jalapeño – ½ to 1 medium
Fresh chives – 2 tablespoons snipped
Fresh cilantro – 2 tablespoons finely chopped
Limes – about 2 (to yield 4 tablespoons juice)

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

Cucumbers are a FODMAP-free food. Enjoy according to your appetite.

Green bell pepper is low FODMAP in ½ cup or 75-gram servings. Larger servings contain higher amounts of fructan.

Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Lime juice is low FODMAP in servings up to 1 cup or 250 grams.

Red bell pepper ~~is a FODMAP-free food.~~ 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Roma tomatoes can be low FODMAP depending on the serving size. The low FODMAP serving size is one “small” Roma tomato or 75 grams. Large servings contain higher amounts of fructans.

A bowl of fresh salsa sitting on a plate with blue corn chips.

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Recipe

Low FODMAP Salsa

Author: Em Schwartz, MS, RDN
Total Time: 1 hour 25 minutes
Yield: 8 1x
Diet: Low Lactose

Print Recipe

Description

This Low FODMAP Salsa is delicious and refreshing – no FODMAP-containing garlic or onion needed!

Ingredients

Scale

4 medium Roma tomatoes, seeds removed and finely diced
⅓ medium English cucumber, finely diced
½ medium green bell pepper, stem and seeds removed and diced
½ medium red bell pepper, stem and seeds removed and diced
½ to 1 medium jalapeno, stem and seeds removed and minced (optional)
2 tablespoons snipped fresh chives
2 tablespoons finely chopped fresh cilantro
4 tablespoons fresh lime juice (about 2 limes)
Salt and pepper

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Instructions

Combine all ingredients.
Cover and refrigerate for at least one hour.
Serve chilled with corn tortilla chips.

Prep Time: 25 minutes
Cook Time: 0 minutes
Category: Condiment
Method: No Cook
Cuisine: Mexican-Inspired