Is Goya Cheese & Green Pepper Tamales, 4 ct, 16 oz Low FODMAP?

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

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Why it's not low FODMAP

garlic
bleached enriched wheat flour
natural flavor

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

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Ingredients

Water, Instant Corn Flour, Refined Lard (Lard, Bha And Bht As Antioxidants), Rendered Cured Pork Fat (Cured With Water, Corn Syrup Solids, Salt, Sugar, Sodium Phosphates, Sodium Erythorbate, And Sodium Nitrite), Monterey Jack Cheese (Pasteurized Milk, Cheese Cultures, Salt And Enzymes), Roasted Green Chile (Roasted Green Chiles, Water, Citric Acid, Salt And Calcium Chloride), Tomatillo (Tomatillo, Water, Salt And Citric Acid), Chicken Flavor (Hydrolyzed Corn Protein, Hydrolyzed Soy Protein, Yeast Extract, Chicken Fat, Salt, Chicken Meat, Natural Flavor, Silicon Dioxide As Anticaking Agent, Disodium Inosinate And Disodium Guanylate), Green Bell Pepper Strips, Cheddar Cheese (Pasteurized Milk, Cheese Cultures, Salt, And Enzymes), Bleached Enriched Wheat Flour (Bleached Enriched Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Soybean Oil, Modified Corn Starch, Sugar, Salt, Garlic, Monosodium Glutamate, Xanthan Gum, Guar Gum, Cayenne Pepper

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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.