Is Five Grain Pumpkin Seed Buns Low FODMAP?

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

barley flakes
rye sour culture
dark rye flour
honey
wheat flakes
whole wheat flour
unbleached untreated wheat flour

barley flakes

Dietitian note

Barley and barley flour are high FODMAP at a normal serving size. Barley grass has not yet been tested. Need a substitute for barley? Try sprouted pearl barley. Many of the FODMAPs are removed during the sprouting process.

Note by Vanessa Vargas, RDN, LDN

Use instead

sprouted pearl barley

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Ingredients

Unbleached Untreated Wheat Flour, Dark Rye Flour, Whole Wheat Flour, Rye Sour Culture, Barley Flakes, Millet, Flax Seeds, Pumpkin Seeds, Sesame Seeds, Wheat Flakes, Honey, Water, Yeast, Salt, Organic 360 G (6 Bun Pack)

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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.