Is 4 Spicy Nacho Bean Burgers Low FODMAP?

No. This product is not low FODMAP as it lists 6 ingredients that are likely high FODMAP at 1 serving and 8 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic powder
onion powder
garlic
haricot beans
kidney beans
onion
flavouring
tomato powder
maize flour
tomato paste
+4 more

garlic powder

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

onion powder

garlic

haricot beans

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Every flagged ingredient, explained

Notes and swaps for all 14 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

Vegetables (27%) (onion, sweetcorn, carrot, green pepper), beans (20%) (kidney beans, haricot beans), water, wheat flour (wheat flour, calcium carbonate, iron, niacin, thiamin), sunflower oil, tomato paste, potato flake, maize flour, salt, herbs, onion powder, sugar, spices, garlic, garlic powder, tomato powder, flour treatment agent (calcium carbonate), emulsifier (glyceryl monostearate), yeast, flavouring, colour (paprika extract).

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What is a Low FODMAP diet?

A Low FODMAP diet limits foods high in certain short-chain carbohydrates (FODMAPs) that can be poorly absorbed in the gut. These include specific sugars found in foods like onions, garlic, beans, apples, and wheat. It's commonly followed by people with irritable bowel syndrome (IBS) or other digestive sensitivities to reduce bloating, gas, and discomfort. The diet typically involves an elimination phase, followed by gradual reintroduction to identify personal triggers. When followed carefully, often with a dietitian's guidance, a Low FODMAP diet can help manage symptoms while maintaining a balanced and varied intake of nutrients.