The low FODMAP diet is a temporary eating plan designed to help people with irritable bowel syndrome (IBS) and other digestive disorders identify specific food triggers. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can cause symptoms like bloating, gas, and abdominal pain in sensitive individuals. While many popular snacks are high in these fermentable sugars, chips and salsa can often be adapted to be low FODMAP friendly with careful selection.
Are tortilla and potato chips low in FODMAPs?
The FODMAP status of chips largely depends on their primary ingredients and any added seasonings. Plain, salted chips made from corn, potatoes, or rice are typically low in FODMAPs, but flavored varieties are a different story. The key is to always read the ingredient label to spot hidden high-FODMAP culprits.
Low FODMAP chip guidelines
- Plain corn tortilla chips: Most standard corn tortilla chips, made with just corn, oil, and salt, are low FODMAP in a 50g (around 2 cups) serving size. However, check for high-fructose corn syrup or wheat flour, which are sometimes added.
- Plain salted potato chips: Many classic potato chip brands, like Lay's Classic, are low FODMAP as they contain only potatoes, vegetable oil, and salt. Flavored versions, like sour cream and onion, are almost always high in FODMAPs due to seasonings.
- Certified options: Brands like Fody Foods offer low FODMAP kettle-cooked chips and other snacks that have been tested and certified.
- Homemade chips: Making your own tortilla or vegetable chips at home with safe ingredients is a simple and effective way to ensure they are low FODMAP.
Watch out for high FODMAP ingredients in chips
- Onion and garlic powder: These are very common flavorings in chips and are high in fructans.
- Wheat flour: Tortilla chips made with wheat flour are high in fructans.
- Lactose: Found in many 'nacho cheese' or 'cool ranch' flavored chips.
- Molasses and honey: These can be added for flavor and are high in fructose.
Is salsa low in FODMAPs?
This is where most people on a low FODMAP diet need to be cautious. Most traditional and store-bought salsas are loaded with high-FODMAP ingredients, making them unsuitable for consumption during the elimination phase.
High FODMAP ingredients in salsa
- Onions and garlic: These are central to most salsa recipes and are high in fructans. Even small amounts can trigger symptoms in sensitive individuals. The fructans are water-soluble, meaning they leach into the salsa even if the onion or garlic pieces are removed.
- Tomatoes: While tomatoes are generally well-tolerated in small amounts, they contain fructose. Certain portion sizes, especially in salsas, can push them into a high FODMAP range.
Creating a low FODMAP salsa
Fortunately, there are several ways to enjoy salsa without the digestive distress. The key is to get creative with your flavorings and be mindful of your portion sizes.
- Make it yourself: This is the best way to ensure all ingredients are safe. Use the following low FODMAP ingredients:
- Tomatoes (in controlled portion sizes)
- The green parts of scallions or chives for an onion-like flavor
- Garlic-infused oil for garlic flavor without the fructans
- Jalapeños and chili for heat (adjust to your personal tolerance)
- Cilantro, lime juice, and cumin
- Buy certified low FODMAP salsa: A few specialty brands, like Fody Foods, offer certified low FODMAP salsa varieties. Look for the Monash University or FODMAP Friendly logos on packaging. These are explicitly tested to ensure they meet the dietary guidelines.
- Portion control with store-bought: Some store-bought salsas might be tolerated in very small quantities, such as 2 tablespoons, as tested by Monash. However, this is not a guaranteed safe amount for everyone and is not recommended during the elimination phase of the diet.
High-FODMAP vs. Low-FODMAP Chips and Salsa
| Feature | High-FODMAP Version | Low-FODMAP Version |
|---|---|---|
| Chips | Flavored potato chips (e.g., 'sour cream & onion', 'nacho cheese') | Plain, salted potato chips (e.g., Lay's Classic) |
| Wheat-based tortilla chips | Corn tortilla chips with simple ingredients (corn, oil, salt) | |
| Chips seasoned with garlic or onion powder | Certified low FODMAP chips (e.g., Fody brand) | |
| Salsa | Most store-bought salsas with onion and garlic listed as ingredients | Certified low FODMAP salsa (e.g., Fody brand) |
| Salsa where ingredients like tomatoes or jalapenos are consumed in excessive portions | Homemade salsa using low FODMAP ingredients like scallion greens and garlic-infused oil |
Navigating other dips and toppings
For a complete low FODMAP snack experience, consider alternatives to traditional high-FODMAP dips:
- Queso: Most commercial queso contains high-FODMAP ingredients like onion, garlic, and lactose. Opt for a homemade version using aged cheeses (like cheddar or Monterey Jack, which are low in lactose), lactose-free milk, and garlic-infused oil.
- Guacamole: Made with avocados, which are high in polyols in larger servings. A low FODMAP serving of avocado is about 1/8th of a whole avocado. You can still make a delicious guacamole with safe quantities of avocado, lime juice, cilantro, and tomato.
- Refried Beans: Most refried beans are high in GOS (galactooligosaccharides) and fructans, and should be avoided.
Conclusion
In short, while the standard chips and salsa you find at a restaurant or grocery store are typically high in FODMAPs, the snack is far from off-limits. With a little attention to detail, you can easily select low FODMAP compliant chips and either purchase a certified low FODMAP salsa or prepare your own. By understanding which specific ingredients to avoid, you can enjoy a delicious and satisfying snack without the uncomfortable digestive side effects. Always rely on trusted sources like the Monash University FODMAP app for the most accurate and up-to-date food information.
Check out the official Monash University FODMAP Diet app for a comprehensive food guide.
