Is BLACK BEAN & CORN SALSA Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 8 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic
onions
tomato puree
red bell peppers
sweet corn
black beans
+4 more

garlic

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

onions

tomato puree

red bell peppers

+6 more in the app

Every flagged ingredient, explained

Notes and swaps for all 10 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

TOMATOES IN JUICE (VINE RIPENED TOMATOES, TOMATO JUICE, SALT, CALCIUM CHLORIDE, CITRIC ACID), CRUSHED TOMATOES (VINE RIPENED TOMATOES), BLACK BEANS (BLACK BEANS, WATER, SALT, FERROUS GLUCONATE, CALCIUM CHLORIDE), ONIONS, SWEET CORN, GREEN BELL PEPPERS, RED BELL PEPPERS, DISTILLED WHITE VINEGAR, CILANTRO, JALAPENO, SUGAR, CHIPOTLE SAUCE (CHIPOTLE PEPPERS, WATER, TOMATO PUREE, VINEGAR, SALT, SUGAR, GARLIC, SOYBEAN OIL), SERRANO PEPPERS, CORN STARCH, KOSHER SALT, CUMIN, CITRIC ACID, XANTHAN GUM, OREGANO.

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What is a Low FODMAP diet?

A Low FODMAP diet limits foods high in certain short-chain carbohydrates (FODMAPs) that can be poorly absorbed in the gut. These include specific sugars found in foods like onions, garlic, beans, apples, and wheat. It's commonly followed by people with irritable bowel syndrome (IBS) or other digestive sensitivities to reduce bloating, gas, and discomfort. The diet typically involves an elimination phase, followed by gradual reintroduction to identify personal triggers. When followed carefully, often with a dietitian's guidance, a Low FODMAP diet can help manage symptoms while maintaining a balanced and varied intake of nutrients.