IBS-Friendly Mango Salsa Recipe - dummies

IBS-Friendly Mango Salsa Recipe

By Carolyn Dean, L. Christine Wheeler

The raw onions and peppers in this dish may be setting off your IBS alarm, and if these foods have been a problem for you in the past, you’re right to shy away. But if these ingredients don’t specifically trigger you, consider the following:

This recipe was created by a young gentleman who suffered ulcerative colitis from age 17 until he found his cure in the Specific Carbohydrate Diet, which allows vegetables and some spices while outlawing grains, lactose, and sucrose. If your IBS is triggered by lactose, sucrose, or grains, vegetables may not be such a problem for you, and this salsa may help you find health, not hurt.

[Credit: ©DebbiSmirnoff, 2013]
Credit: ©DebbiSmirnoff, 2013

Preparation time: 10 minutes

Cook time: None

Yield: 6 servings

2 ripe mangoes, peeled and diced

1 serrano chili, finely chopped (optional)

2 green onions, finely chopped

1/2 red pepper, finely chopped

1/2 yellow pepper, finely chopped

1 cup fresh cilantro, finely chopped

Juice of 1 lime (about 2 tablespoons), or to taste

  1. Mix the mango pieces with the chopped chili, green onions, red and yellow bell peppers, cilantro, and lime juice in a bowl to serve as a dip or as an accompaniment to guacamole.

Per serving: Calories 59; Fat 0.3 g (Saturated 0.05 g); Cholesterol 0 mg; Sodium 4 mg; Carbohydrate 14.9 g (Fiber 1.9 g); Protein 0.9 g; Sugar 11.3 g.