Whether you’re dining out at a Mexican restaurant, or looking for a satisfying savory snack, everyone loves chips and salsa! Fortunately for those following the low FODMAP diet, chips and salsa can still be enjoyed. You will just need to make a few simple modifications to ensure diet compliance. Read on to learn how to select low FODMAP chips and salsa, how to make other low FODMAP dishes with these ingredients, and to discover low FODMAP-friendly food brands to keep an eye out for next time you’re at the grocery store. You’ll need to download the free Fig app to view these products. Fig will also show you which grocery stores carry these items.
Nachos usually consist of tortilla chips, shredded cheese, salsa, sour cream, guacamole, and other fixings like sliced green onion, refried beans, and jalapenos. For low FODMAP modifications, use corn tortilla chips with a simple ingredient list, such as Que Pasa Yellow Corn Tortilla Chips. Sharp cheddar cheese such as Tillamook Shredded Sharp Cheddar Cheese is low in lactose and therefore low FODMAP compliant. Swap out regular salsa for a low FODMAP brand such as FODY Low FODMAP Medium Salsa. It does not contain onions or garlic, both of which are high in the FODMAP fructans. You can either skip the sour cream, or opt for a lactose-free version, such as Green Valley Lactose-Free Sour Cream.
If you’re using green onions as a topping, be sure to use only the dark green portion at the end, rather than the bulb. Similar to onion and garlic, the bulb portion of green onions is high in fructans. The dark green portion, however, is not and therefore low FODMAP-friendly. Hold off on the refried beans, which will be high in both fructans and galactooligosaccharides (GOS) even in small portions. You can still use sliced jalapeno for a kick, but if you like your nachos extra spicy, keep in mind that the low FODMAP portion size for jalapenos is 1 small chili pepper per sitting. At larger portion sizes, jalapenos become high in the FODMAP fructose.
Most salsas that you’ll find at the grocery store or served at restaurants are high in fructans from the onion and/or garlic added. Fortunately, low FODMAP salsa is fairly easy to make from scratch by omitting the onion and garlic. Additionally, certain brands make low FODMAP salsas, which have been FODMAP tested at portions of 2 tablespoons per serving. Keep an eye out for these low FODMAP salsa brands next time you’re at the grocery store:
Tortilla chips made from wheat flour are high in fructans. Corn tortilla chips, however, are fair game while following the low FODMAP diet. Look for chips with simple ingredient lists such as corn, salt, and oil. As long as no high FODMAP flavorings are added, such as garlic or onion powder, they’ll be low FODMAP compliant.
Here are some low FODMAP-friendly tortilla chip brands to check out:
There are plenty of low FODMAP chip varieties to choose from, including corn chips, corn tortilla chips, rice chips, potato chips, and plantain chips. That said, it’s important to keep an eye out for sneaky sources of FODMAPs on ingredient lists. For example, “natural flavors” may indicate garlic or onion powder, so it’s best to practice caution if you see this phrase pop up on an ingredient list. Other ingredients to steer clear of include high FODMAP grains like wheat flour, which is high in fructans. Sweeteners like molasses and honey may be added for flavoring, but they’re high in the FODMAP fructose. Luckily, your Fig Ingredient Scanner can save you time and trouble at the store by scanning ingredient labels for you!
Here are some low FODMAP-friendly chip brands to try:
Queso is a delicious dip made from melted cheeses, spices, and chilies. Most queso that you’ll find at restaurants or on grocery store shelves is high in FODMAPs, since many contain onion and/or garlic and lactose-containing dairy products. To make your own low FODMAP version, use aged cheeses low in lactose, such as sharp cheddar or Monterey Jack. You’ll also want to omit the onion and garlic. You can add garlic-infused olive oil or the dark green portion of green onions to achieve a similar flavor.
If your recipe calls for milk or cream cheese, use lactose-free versions instead, such as Lactaid Milk and Green Valley Lactose Free Cream Cheese. While cream cheese is technically low FODMAP in small portion sizes of 2 tablespoons or less per serving, if your recipe calls for a large amount or if you’re eating a larger portion size, it’s best to use a lactose-free version.
Chips and salsa are a crowd-pleasing snack that can still be enjoyed while following the low FODMAP diet. Additionally, with a few simple substitutions, tasty dishes made from or typically enjoyed with chips and salsa can be low FODMAP-friendly. Hopefully you now have a better idea of what to look for when selecting low FODMAP chips and salsa, and are familiar with a few low FODMAP brands to check out next time you’re grocery shopping. Remember to use your Fig Ingredient Scanner to quickly and easily identify chips, salsa, and other foods suitable for your dietary needs.