Is Germack Roasted & Salted Nut Mix, Roasted & Salted 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

raisins
dry whey
cashews

raisins

Dietitian note

Raisins (dried grapes) and many other dried fruits are higher in FODMAPs than their fresh fruit counterpart. The drying process concentrates fructose and can also create fructans.

Note by Vanessa Vargas, RDN, LDN

Use instead

unripe banana
kiwi
lime
mandarin

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Ingredients

PEANUT BUTTER CUPS: (SUGAR, PALM KERNEL OIL, NONFAT MILK, PARTIALLY DEFATTED PEANUT FLOUR, MILK, COCOA PROCESSED WITH ALKALI, PEANUT BUTTER (PEANUTS, SALT, HYDROGENATED PALM OIL), HYDROGENATED PALM OIL, SOY LECITHIN (AN EMULSIFIER), SALT VANILLA EXTRACT, TBHQ AND CITRIC ACID ADDED TO PROTECT FRESHNESS) CASHEWS (CANOLA OIL, SALT), RAISINS, PEANUTS (CANOLA OIL, SALT), PEANUT BUTTER DROPS: (SUGAR, HYDROGENATED PALM KERNEL OIL, PARTIALLY DEFATTED PEANUT FLOUR, NONFAT MILK POWDER, DRY WHEY (MILK), PEANUT BUTTER (ROASTED PEANUTS, HYDROGENATED RAPESEED AND COTTONSEED OILS) DEXTROSE, SALT, SOY LECITHIN (AN EMULSIFIER)) CINNAMON PEANUTS: (PEANUTS, SUGAR, CINNAMON, SODIUM BENZOATE, ARTIFICIAL VANILLA 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.