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Low FODMAP pico de gallo

Pico de gallo is just one those things you need to able to eat. It’s fresh, zingy, full of flavour and makes everything taste better. So today we’re making low FODMAP pico de gallo.

An aerial brightly lit view of a white marble table topped with taco ingredients. A plate of tacos sits in the centre and a low FODMAP pico de gallo sits to the top left of the image, and jackfruit taco mince sits the top right. Water glasses, extra condiments and plates sit casually strewn around the edges of the image

Low FODMAP pico de gallo

This low FODMAP pico de gallo is made with some of the usual suspects: tomatoes, coriander/cilantro and lime juice. However, it also makes use of two more novel FODMAP friendly ingredients: spring onion greens and a small amount of finely chopped fennel.

The spring onion greens replace the flavour of the onion, and the fennel replaces the texture, crunch and aesthetic. It also helps bulk out the pico de gallo, as tomatoes have a relatively low threshold for fructose.

With these ingredients we can make a pico de gallo without onion that still tastes just as delicious.

An aerial image of a white ceramic plate filled with low FODMAP pico de gallo sits on a white marble table. A glass of water sits to the top left of the image.

Are tomatoes low FODMAP?

Tomatoes do have a low FODMAP threshold. This recipe uses common tomatoes, which are considered by Monash to be low FODMAP in 65g servings, or around 1/2 a tomato. This isn’t a huge amount, so we need to bulk the pico de gallo out and focus on smaller portions.

If you’re using a different sort of tomato, I’ve written an article on the FODMAP contents of different tomato varieties here.

An aerial image of multi coloured heirloom tomatoes casually grouped on a white marble table.

Tips for adding flavour to pico de gallo without onion

We have already discussed the use of spring onion greens to add flavour to our pico de gallo. However, there are a few other tricks we can use for maximum taste.

Firstly, I like to add a little low FODMAP taco seasoning to my pico de gallo. Just a pinch is enough to add the key flavours without going overboard. My low FODMAP taco seasoning uses asafoetida powder to add an onion and garlic like flavour. Generally speaking, I’m making this seasoning when I’m making pico de gallo, so it works nicely.

If you don’t want to make or use seasoning, I recommend a pinch of cumin and a pinch of asafoetida, if you have it. The cumin adds another layer of flavour, and the asafoetida will give you a bit of an onion like flavour.

An aerial image of a white speckled ceramic plate of low FODMAP pico de gallo on a white marble table. Jackfruit mince and a chopping board topped with coriander surround the plate.

Is fennel low FODMAP?

Fennel is low FODMAP in 48g serves, which is around 1/2 cup or 1/5th of a bulb. We’re using around 1/4 of a bulb here, which will be divided among 6-8 servings.

The fennel is optional in this low FODMAP pico de gallo, but I really think it adds a little something. It replaces the bulk, texture and crunch of onion in a regular pico de gallo.

Another option, however, is to make pickled onion! Monash has specified that large pickled onions are low FODMAP in 45g serves per person. It’s important to choose large, as small cocktail onions don’t have the same Low FODMAP designation.

You can pickle your own (I’m in the midst of developing a recipe) or buy plain pickled onions from the shops. Make sure they are large white onions and they contain no other high FODMAP ingredients.

An aerial brightly lit view of a blue ceramic plate topped with low FODMAP jackfruit tacos sits on a pale pink linen tablecloth. A glass of water sits in the top right of the image, while a small white bowl of coriander sits in the bottom right of the image.

Are jalapeños low FODMAP?

Fresh jalapeños are low FODMAP in 30g serves per person, or roughly 1 small chilli. In serves of 40g or more, they contain moderate amounts of fructose.

Pickled jalapeños are low FODMAP in 15g serves, or 1 around tablespoon drained. However, Monash says that only trace amounts of FODMAPs were detected, so pickled jalapenos can be eaten freely and according to appetite.

If you really struggle with fructose, you can eat far more pickled jalapeno than you can fresh. This might make it a better choice for you when paired with tomatoes, which are also high fructose. As always, assess your own tolerance to find what works for you.

A brightly lit image of a white ceramic bowl filled with low FODMAP pico de gallo on a white marble table. A skillet filled with jackfruit taco mince and a water glass sit in the background, while a chopping board topped with coriander sits in the foreground

An important note on serving sizes

This pico de gallo is designed to serve 8. This is to ensure that the fructose content of the tomatoes does not exceed a moderate level of fructose. However, if you don’t have any issues with fructose, you don’t need to limit your intake of this pico de gallo. Similarly, your partner or housemates don’t have to eat a small dainty serve.

This recipe is also good for people who simply can’t eat/don’t want to eat onion or garlic. The recipe only needs to serve 8 if you malabsorb fructose.

One other point to make: really keep an eye on your portions if you malabsorb fructose and are serving this with another high fructose ingredient. Tomato paste and tinned tomatoes are high fructose, so some more stewy Tex Mex style dishes could become quite high fructose when combined with pico de gallo.

An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.

More low FODMAP Mexican and Tex Mex inspired recipes

An aerial image of a white ceramic plate filled with low FODMAP pico de gallo sits on a white marble table. A glass of water sits to the top left of the image.

Low FODMAP pico de gallo

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Prep Time 10 minutes
Cook Time 0 minutes
Course Side Dish
Cuisine Food Intolerance Friendly
Servings 8 people

Ingredients
  

  • 4 medium common tomatoes, chopped (around 500g after chopping)
  • 1 bunch coriander/cilantro, washed and finely chopped
  • 1/2 bunch (50-75g) spring onion greens, finely chopped
  • 1/4 small fennel bulb, finely chopped (optional, see notes)
  • 1/4 – 1/2 tsp fine salt, to taste
  • pinch of low FODMAP taco seasoning, to taste (optional, see notes)
  • 1 lime, juiced (to taste)
  • 1/4 – 1 chopped jalapeno, fresh or pickled, to your taste (see body of post)

Instructions
 

  • Combine all the ingredients in a large bowl and mix. Taste and adjust for seasoning before serving. If you can, make it 15 minutes ahead to allow the flavours to meld. Don't make it too far in advance, though, as tomatoes tend to become soggy when salted.

Notes

  • The fennel is optional, but replaces the crunch, texture and aesthetic of onion. It also helps bulk out the pico de gallo. 
  • You can find my recipe for low FODMAP taco seasoning here. I use only 1 teaspoon of chilli powder when I make it for dishes that already have chilli in them. That way I can control the heat. 
Tried this recipe?Let us know how it was!

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