Is ASDA Mixed Grain Salad Low FODMAP?

No. This product is not low FODMAP as it lists 8 ingredients that are likely high FODMAP at 1 serving and 6 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
onions
onion powder
garlic puree
cooked black barley
black barley
pearl barley
cooked pearl barley
barley malt vinegar
spring onions
red peppers
durum wheat semolina
+2 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

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Ingredients

Chickpeas, Carrots, Cooked Pearl Barley, Pearl Barley, Water, Cooked Giant Israeli Cous Cous, Durum Wheat Semolina, Cooked Black Barley, Black Barley, Red Peppers, Red Wine Vinegar, Rapeseed Oil, Herbs, Pumpkin Seeds, Spring Onions, Sugar, Onions, Cranberries, Lemon Juice, Garlic Puree, Spices, Salt, Stabilisers (Xanthan Gum, Guar Gum), Black Mustard Seeds, Barley Malt Vinegar, Black Treacle, Spirit Vinegar, Sunflower Oil, Jalapeno Chillies, Tamarind, Onion Powder, Garlic Powder, Ginger Powder

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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.