Is Golden Chickpea Masala (Frozen) Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 9 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

fresh garlic
white onions
agave syrup
raisins
green onion
green peas
+5 more

fresh garlic

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

+7 more in the app

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Ingredients

Ground Golden Flaxseed, White Onions, Potatoes, Chickpea Flour, Whole Chickpeas (Garbanzo Beans), Carrots, Corn Niblets, Green Peas, Rutabagas, Sorghum Flour, Millet Flour, Green Onion, Fresh Ginger Root, Olive Oil, Raisins, Xanthan Gum Gluten Replacement, Tapioca Flour, Fresh Garlic, Sugars (Agave Syrup), Potato Flakes, Sea Salt, Baking Soda, Organic Quinoa Flakes, Chia Seeds, Organic Coconut Oil, Natural Vanilla Extract, Curry Powder, Cumin Seed, Garam Masala Spices, Cayenne Pepper, Cardamom, Turmeric, White Rice Flour (Trace), Made In A Facility That Contains Nuts

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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.