High FODMAP
Mole Negro
Trigger range at the portion shown below.
CategoryDips & Sauces
Mole Negro and the low FODMAP diet
Mole negro blends chilies, chocolate, spices, and sometimes nuts or seeds into a complex and rich sauce. Traditional recipes frequently incorporate onion, garlic, and bread thickeners that introduce significant fructan load. Commercial preparations occasionally add wheat flour, sugar, or high-fructose stabilizers to extend shelf life. Those managing ITS should verify ingredient simplicity before incorporating into meals. Diluting with low-FODMAP broth improves overall tolerance and reduces sauce density.
Listed portion
No safe serving size
Portion size can change a FODMAP result. Treat this as the context for the range—not a personal tolerance guarantee.
What can change the result?
Simmer verified low-FODMAP mole paste in vegetable broth with toasted pumpkin seeds to maintain depth without allium triggers. Avoid commercial jars that list onion powder or wheat derivatives near the top of the ingredient panel to maintain purity. Brush lightly over roasted proteins to add richness without overwhelming digestive capacity with thickened layers.
About Mole Negro
Is Mole Negro low FODMAP?
Mole Negro is currently listed as high FODMAP in this database. The result should be read with the listed portion: No safe serving size.
Does portion size matter?
Yes. FODMAP load depends on quantity and can also be affected by other foods eaten in the same meal.
Can everyone with IBS tolerate it?
No food result predicts individual tolerance. A dietitian can help interpret symptoms, portions, and reintroduction challenges.
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