Is FIBER ONE, BREAD, 9 GRAIN Low FODMAP?

No. This product is not low FODMAP as it lists 1 ingredient that is 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

chicory root extract
rolled wheat
wheat flour
malted barley flour
enriched flour bleached

chicory root extract

Dietitian note

Chicory, often added to boost sweetness and fiber, is high FODMAP at a normal serving size. Unlike most fibers, chicory breaks down quickly in the small intestine, which can cause pain for those with IBS. We recommend avoiding all foods and beverages with chicory, chicory root, or chicory extract. Chicory leaves, however, are low FODMAP.

Note by Vanessa Vargas, RDN, LDN

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Ingredients

WATER, ENRICHED FLOUR BLEACHED (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), MODIFIED WHEAT STARCH, CHICORY ROOT EXTRACT, SUGARCANE FIBER, VITAL WHEAT GLUTEN, SUGAR, ROLLED OATS, ROLLED WHEAT, CONTAINS LESS THAN 2% OF THE FOLLOWING: WHOLE DURUM FLOUR, RYE NUGGETS, HONEY, SOYBEAN OIL, YEAST, DEGERMED YELLOW CORN GRITS, MOLASSES, RYE FLAKES, SALT, TRITICALE FLAKES, DOUGH CONDITIONERS (DATEM, SODIUM STEAROYL LACTYLATE, MONOGLYCERIDES, AMMONIUM SULFATE, ENZYMES, ASCORBIC ACID), MILLET, FLAX SEED, PARBOILED BROWN RICE, HIGH FRUCTOSE CORN SYRUP, SESAME SEEDS, GUAR GUM, VINEGAR, CALCIUM PROPIONATE (PRESERVATIVE), DEFATTED SOY GRITS, BARLEY FLAKES, MONOCALCIUM PHOSPHATE, SOY LECITHIN.

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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.