Is Apple & Cinnamon Pancake Mix - 375g Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Sweet apple and warm cinnamon flavors come through in each bite, producing light, fluffy pancakes with slightly crisp edges. Commonly prepared for breakfast or weekend brunch, they reheat well and pair with syrup or fruit. Reviewers often note consistent mix performance, pleasant flavor balance, and easy, predictable cooking results overall.

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Why it's not low FODMAP

yellow pea flour
fructose
dried apple
maize flour
maize starch

yellow pea flour

Dietitian note

Yellow peas, like many other legumes, are considered high FODMAP at a normal serving size due to excess GOS. Canned yellow peas contain lower GOS levels and can be tolerated by some people. This is because GOS is water-soluble, causing it to leach out of the pea and into the liquid during the canning process.

Note by Vanessa Vargas, RDN, LDN

Use instead

bean sprouts
carrot
choy sum
eggplant

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Description

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Ingredients

Maize Starch, Fructose, Dried Apple (Sulphur Dioxide), Maize Flour, Raising Agents: Monocalcium Phosphate, Sodium Bicarbonate, Calcium Carbonate, Cinnamon, Potato Starch, Yellow Pea Flour, Tapioca Starch, Vegetable Gums (Stabilisers), : Guar Gum, Methylcellulose, Acidity Regulator: Citric Acid

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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.