Is Bettergoods Mexican Style Casserole Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 7 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

organic garlic
organic garlic powder
organic onion powder
organic celery
organic red pepper
organic tomatoes
organic tomato sauce
+3 more

organic garlic

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

Water, Organic Black Beans, Corn Chips (whole Grain Corn Masa Flour, Sunflower Oil, Sea Salt), Organic Corn, Organic Tomato Sauce (organic Tomatoes, Sea Salt, Organic Red Pepper, Organic Onion Powder, Organic Garlic Powder, Organic Celery), Monterey Jack Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes, Powdered Cellulose [anti-caking]), Organic Masa (organic Corn, Calcium Hydroxide), Organic Safflower Oil 2% Or Less Of Each Of: Organic Chili Pepper (organic Chili Pepper, Organic Guajillo Chili Pepper), Organic Garlic, Sea Salt, Organic Spices, Organic Corn Starch, Organic Sugar, Organic Onion Powder. Contains Milk.

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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.