Is Dark Chocolate & Almond Granola Low FODMAP?

This product may or may not be low FODMAP as it lists 4 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's a maybe for low FODMAP

soy
chocolate extract
natural flavour
almonds

soy

Dietitian note

Soy and soybeans can be a high or low FODMAP depending on bean maturity, processing, and preparation. Some low FODMAP soy-based products include firm tofu, tempeh, soy sauce, soybean oil, soy lecithin, and edamame. Some high FODMAP soy-based products include whole soy beans, silken tofu, texture soy (vegetable) protein, and most soy milks.

Note by Vanessa Vargas, RDN, LDN

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Ingredients

Oats, Sugars (cane sugar, cane syrup, brown rice syrup, tapioca syrup), Sunflower oil or canola oil, Dark chocolate chips (sugar, chocolate liquor, cocoa butter, soy lecithin), Almonds, Brown rice crisps, Cocoa powder, Chocolate extract, Natural flavour, Salt. Contains: Oats, Almonds, Soy. May contain: Other tree nuts, Wheat. Ingredients: Avoine, Sucres (sucre de canne sirop de canne, sirop de riz brun, sirop de tapioca), Huile de tournesol ou de canola, Grains de chocolat noir (sucre, pâte de cacao beurre de cacao, lecithine de soja), Amandes Croustillant de riz brun, Poudre de cacao, Extrait de chocolat, Arôme naturel, Sel. Content: Avoine, Amandes, Soja. Peut contenir: Autres noix, Blé. Sinon destaver MADE IN CANADA ANDIMPORIO FABRIQUE AUC D'INGREDIENTS CANADIE PREPARED FOR PREPARE LONGO PROTHERS/TH VAUGH ON H

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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.