Is FUEL10K Mocha Granola Low FODMAP?

This product may or may not be low FODMAP as it lists 3 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

whole grain wheat flakes
grated coconut
natural flavouring

whole grain wheat flakes

Dietitian note

Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.

Note by Vanessa Vargas, RDN, LDN

Use instead

tapioca
rice
quinoa
maize

grated coconut

natural flavouring

Every flagged ingredient, explained

Notes and swaps for all 3 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

Whole Grain Oat Flakes (47%), Sugar, Cereal Extrudate (Rice Flour, Wheat Gluten, Sugar, Salt), Sunflower Oil, Wheat Gluten, Dark Chocolate Curls (3%) (Sugar, Cocoa Mass, Cocoa Butter, Emulsifier: Lecithins [Sunflower]), Cocoa Based Beverage Powder (Sugar, Fat-Reduced Cocoa Powder, Dextrose, Salt, Natural Flavouring), Glucose Syrup, Whole Grain Wheat Flakes (2%), Glucose-Fructose Syrup, Grated Coconut, Coffee Extract (1%), Cocoa Powder, Natural Flavouring, Caramelised Sugar Syrup, Vitamins (Niacin (B3), Vitamin E, Pantothenic Acid (B5), Vitamin B6, Riboflavin (B2), Thiamin (B1), Folic Acid (B9), Vitamin B12), Antioxidant: Tocopherol-Rich Extract

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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.