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High FODMAP
Mole Negro
Avoid during the elimination phase of the 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.
fork_spoon Serving Size
No safe serving size
warning Contains
sticky_note_2 Clinical Notes
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.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.