Is Brazi Bites Empanadas Bean & Beef 10 Count - 10 Oz Low FODMAP?

No. This product is not low FODMAP as it lists 5 ingredients that are likely high FODMAP at 1 serving and 4 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
onion
onion powder
garlic powder
yellow onion
red pepper
tomato
red bell pepper
black beans

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

+5 more in the app

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Ingredients

DOUGH: TAPIOCA FLOUR, MILK, PARMESAN CHEESE (PART SKIMMED COW'S MILK, CHEESE CULTURES, SALT, ENZYMES), HIGH-OLEIC SAFFLOWER OIL, EGGS, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES & CELLULOSE TO PREVENT CAKING), FILTERED WATER, SALT. FILLING: SHREDDED BEEF (SHREDDED BEEF, SALT, VINEGAR), BLACK BEANS (WATER, BLACK BEANS), RED BELL PEPPER, GREEN BELL PEPPER, YELLOW ONION, LIME JUICE, TAPIOCA FLOUR, SALT, GARLIC POWDER, ONION POWDER, TACO SEASONING (SPICES, SEA SALT, TOMATO, PAPRIKA, SUGAR, RED PEPPER, GARLIC, ONION, CORNSTARCH, CITRIC ACID), BLACK PEPPER.

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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.