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Salsa
Salsa mixta
Spicy
Contains Onions
Tomato-based
Fresh tomato salsa with onions and cilantro

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: 2-4 tablespoons

Safe Serving Size: 2 tablespoons

Active Compounds: Fructans from onions and garlic, fructose from tomatoes

Fermentation Level:
High

Digestive Impact

Why it's problematic: Traditional salsa contains high FODMAP ingredients like onions and garlic

Specific symptoms: Bloating, gas, abdominal pain, and digestive discomfort

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary based on portion size and individual sensitivity

Safe Alternatives

raw tomatoes

Raw tomatoes

cucumber

Cucumber

fresh cilantro

Fresh cilantro

Substitution ratio: 1:1

Processing Effects

Chopping onions and garlic increases FODMAP exposure

Fermentation can increase FODMAP content

Stacking Considerations

Avoid combining with:

  • raw tomatoes
  • green bell peppers
  • red bell peppers
  • onions
  • garlic

Safe complementary foods: Combine with cucumber, fresh herbs, and citrus juice for a low-FODMAP alternative

Reintroduction Guidelines
  1. Start with 1 teaspoon (5g) of salsa
  2. Wait 24 hours to observe any reactions
  3. If tolerated, increase to 2 teaspoons
  4. Maximum test portion: 2 tablespoons

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • marinara sauce
  • hot sauce
  • barbecue sauce

Alternative names: pico de gallo, tomato relish, Mexican sauce

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Stress levels
  • Time of consumption
  • Portion size
  • Combination with other foods

Tip: Keep a food diary to track your individual tolerance levels and reactions