Is Extra Chunky Salsa, Mild Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 4 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Mild, extra-chunky condiment offers a gentle, savory flavor with pronounced coarse chunks and a slightly pulpy texture; it is commonly used as a chip dip, taco topping, condiment for grilled foods, or mix-in for casseroles. Reviews often note overall consistent chunkiness and mild heat, with occasional mentions of excess liquid.

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Why it's not low FODMAP

dried roasted garlic
garlic powder
onion powder
onions
red bell peppers
tomato paste
tomato juice
tomatoes

dried roasted 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

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Description

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Ingredients

Tomatoes (contain tomato juice, calcium chloride, citric acid), tomato paste, onions, water, green chili peppers, red bell peppers, white vinegar, apple cider vinegar, salt, cilantro, spices, garlic powder, onion powder, dried roasted garlic.

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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.