Is BLACK BEAN GARLIC SAUCE, BLACK BEAN GARLIC Low FODMAP?

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

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Why it's not low FODMAP

fig juice concentrate
garlic
honey
pineapple juice concentrate
black beans

fig juice concentrate

Dietitian note

Figs and many other dried fruits are high FODMAP at a normal serving size. The drying process concentrates fructose and can also create fructans.

Note by Vanessa Vargas, RDN, LDN

Use instead

unripe banana
kiwi
lime
mandarin

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Ingredients

WATER, SUGAR, SOY SAUCE (WATER, SOYBEANS, WHEAT, SALT), BLACK BEANS (BLACK BEANS, WATER, SALT, CALCIUM CHLORIDE), CANOLA OIL, PINEAPPLE JUICE CONCENTRATE, DISTILLED VINEGAR, GARLIC, MODIFIED FOOD STARCH, HONEY, SESAME OIL, FIG JUICE CONCENTRATE, GINGER PUREE, RED JALAPENO PUREE, SPICES, CARAMEL COLOR, SALT, XANTHAN GUM, PAPRIKA, 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.