Is Chicken Mole Low FODMAP?

No. This product is not low FODMAP as it lists 3 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.

Description

Rich, layered flavor balances savory, earthy, and subtly sweet notes; a smooth, velvety sauce coats tender poultry, yielding a moist, forkable texture. People commonly serve it over rice, with tortillas, or alongside roasted vegetables. Reviewers mention consistent depth of taste, easy reheating, and satisfying, family style portions across review sites.

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Why it's not low FODMAP

onion powder
garlic
onion
tomato juice
tomatoes
diced tomatoes in juice

onion powder

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.

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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Description

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Ingredients

Boneless Skinless Chicken Leg Meat, Water, Onion, Sugar, Pasilla Chile Pepper, Diced Tomatoes In Juice (tomatoes, Tomato Juice, Calcium Chloride, Citric Acid [acidifier]), Contains 2% Or Less Of Safflower Oil, Chile Pepper Blend (chili Pepper, Guajillo Chile Peppers), Garlic, Cornstarch, Sea Salt, Black Pepper, Onion Powder, Coriander, Ground Cinnamon.

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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.