What salsa brands are low FODMAP?

January 6, 2026 •

4 min read

Recent studies suggest that up to 75% of individuals with Irritable Bowel Syndrome (IBS) experience significant symptom relief on a low FODMAP diet. For those following this dietary plan, finding out what salsa brands are low FODMAP is crucial for avoiding common triggers like onion and garlic, which are present in most traditional salsas.

Quick Summary

This article provides a comprehensive guide to finding safe, store-bought low FODMAP salsa options. It highlights certified brands such as FODY Food Co., Casa de Sante, and Smoke n Sanity, and offers tips for identifying gut-friendly ingredients and avoiding high-FODMAP triggers.

Key Points

Certified Brands: Look for Monash or FODMAP Friendly certified salsas from brands like FODY Food Co., Casa de Sante, and Smoke n Sanity.
Avoid Onion and Garlic: Most commercial salsas contain these high-FODMAP fructan sources, so always check the ingredient list.
Use Garlic-Infused Oil: Certified brands often use garlic-infused olive oil, which provides flavor without the fructans.
Homemade is an Option: Making salsa from scratch gives you complete control over ingredients and can be more cost-effective.
International Brands Available: For those outside North America, options like Bays Kitchen (UK) and ThinkFoodie (NZ) also produce low FODMAP salsa.
Check Serving Sizes: Be mindful of recommended serving sizes, especially with ingredients like jalapenos, which can become high FODMAP in larger quantities.

Why Most Salsas Are Not Low FODMAP

Most traditional and commercial salsas rely heavily on onions and garlic for their robust flavor profiles. Unfortunately, both of these ingredients are high in fructans, a type of FODMAP (fermentable oligo-, di-, mono-saccharides, and polyols). For individuals with IBS, consuming fructans can lead to digestive discomfort, including bloating, gas, and abdominal pain. This is why a simple trip to the grocery store for salsa can be a frustrating experience on a low FODMAP diet. The key is to find brands that have been specifically formulated to exclude these high-FODMAP ingredients, often replacing them with other flavor sources.

Certified Low FODMAP Salsa Brands

Fortunately, several companies specialize in creating certified low FODMAP products, making it easier than ever to enjoy your favorite Mexican flavors without the digestive distress. Look for certifications from reputable organizations like Monash University or FODMAP Friendly, which independently test and verify a product's safety for a low FODMAP diet.

FODY Food Co.

FODY is a leading brand in the low FODMAP space, offering a variety of pantry staples. Their salsas are certified by Monash University and are widely available in stores throughout North America and online.

Products: FODY offers a range of salsas, including Mild, Medium, and Fire Roasted Salsa Verde.
Flavor: Many users praise FODY salsa for its fresh, homemade taste, noting the excellent flavor despite the absence of onion and garlic.
Availability: Can be found in natural food aisles, health food stores, and online retailers like Amazon.

Casa de Sante

Casa de Sante is another excellent option for low FODMAP products. Their mild chunky salsa is certified low FODMAP by FODMAP Friendly.

Products: A mild chunky salsa that is perfect for those who prefer a less spicy dip.
Availability: Currently, Casa de Sante products are primarily available for purchase online through their website.

Smoke n Sanity

Smoke n Sanity specializes in low FODMAP seasonings and sauces, including a certified Mild Salsa.

Products: The Mild Salsa is low FODMAP certified and contains ingredients like essence of onion and garlic salt, which provide flavor without the high-FODMAP components.
Flavor: Customers report that the salsa has a delicious and authentic taste that rivals traditional salsa.
Availability: Sold online through their own website.

Other International Options

For those outside of North America, there are additional brands to consider:

Bays Kitchen (UK): Offers a Low FODMAP Spicy Tomato Salsa, which is also gluten and dairy-free.
ThinkFoodie (New Zealand): Carries its own Low-FODMAP Mild Salsa, crafted with fresh, high-quality ingredients.

Comparison of Low FODMAP Salsa Brands


Brand	Certification	Availability	Notable Products	Best For...
FODY Food Co.	Monash University	Stores (North America), Online	Mild, Medium, Fire Roasted Salsa Verde	Widespread availability, multiple heat levels.
Casa de Sante	FODMAP Friendly	Online Only	Mild Chunky Salsa	Those who prefer a chunky, mild salsa.
Smoke n Sanity	Low FODMAP Certified	Online Only	Mild Salsa	Authentic flavor using essence of onion and garlic.
Bays Kitchen (UK)	N/A	UK Online/Stores	Spicy Tomato Salsa	UK customers seeking a spicier option.

How to Find a Low FODMAP Salsa in Any Store

Even when certified brands aren't available, you can still find suitable options by carefully examining the ingredients list. Look for the following cues:

Ingredient List: The most important rule is to check for onion and garlic, which are the main culprits. If they are listed, move on.
Flavor Enhancers: Look for alternatives used to provide depth of flavor, such as garlic-infused olive oil, green scallion tops (the green part only), chives, or asafoetida powder.
Spices: Spices like cumin, chili powder, and coriander are generally low FODMAP and safe to enjoy.
Jarred Salsa: Many traditional jarred salsas may use onion and garlic, but some specialty brands might exist on health food store shelves. However, it is a risky option without a certification label.

The DIY Approach: Making Your Own Low FODMAP Salsa

For those who enjoy cooking, making homemade salsa is a cost-effective and fully customizable option. By controlling the ingredients, you can ensure it's completely low FODMAP. Essential low FODMAP ingredients include canned tomatoes, green scallion tops, cilantro, lime juice, cumin, and safe peppers like jalapenos in appropriate serving sizes. A great resource for homemade recipes is the blog Good Noms, Honey! which offers a chunky Instant Pot version.

Low FODMAP Salsa Serving Suggestions

Once you have your gut-friendly salsa, you can enjoy it in many ways:

Classic Dip: Serve with low FODMAP-certified corn tortilla chips.
Taco Topping: A perfect topping for chicken or fish tacos.
Scrambled Eggs: Add a spoonful to your eggs for a flavorful breakfast.
Grilled Meats: Use as a fresh condiment for grilled chicken, shrimp, or fish.

Conclusion

Navigating the low FODMAP diet requires careful attention to ingredients, but this doesn't mean sacrificing flavor. By seeking out certified salsa brands like FODY, Casa de Sante, and Smoke n Sanity, or by making your own at home, you can continue to enjoy chips and salsa and other Mexican-inspired dishes without fear of digestive upset. Look for the official Monash or FODMAP Friendly logos and check ingredient lists diligently to ensure a product is safe for your dietary needs.

Frequently Asked Questions

The main high-FODMAP culprits in most store-bought salsas are onion and garlic, both of which contain high levels of fructans that can trigger digestive symptoms in sensitive individuals.

Finding a safe low FODMAP salsa at a restaurant is extremely difficult, as most are made with fresh onion and garlic. It is best to stick with certified store-bought brands or a homemade version to ensure safety.

Look for the official certification logos from Monash University or FODMAP Friendly on the product packaging. These certifications ensure that the product has been independently tested and deemed safe for a low FODMAP diet.

Yes, FODY Food Co. products, including their salsas, are often found in the natural foods aisle of many grocery stores throughout North America. They are also available for online purchase.

Yes, small amounts of jalapenos are considered low FODMAP. However, for larger portion sizes, jalapenos become high in fructose, so it's best to stick to a moderate amount per serving.

These are flavor compounds that have been extracted from onion and garlic without the high-FODMAP fructans. They provide the classic taste without triggering symptoms, and are used by brands like Smoke n Sanity.

Absolutely. Homemade salsa is a great option. You can use ingredients like canned tomatoes, green scallion tops (green part only), cilantro, lime juice, cumin, and low FODMAP spices to create a safe and delicious recipe.