Is Goya Rice & Beans Black Box - 8 Oz 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.

Description

Compact boxed mix delivers savory, slightly smoky flavor with a balance of fluffy grain texture and tender, creamy pieces; commonly used as a quick side, base for bowls, or microwave reheating for easy meals. Reviewers note consistent convenience and taste, with occasional comments about saltiness and seasoning intensity and aroma.

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Why it's not low FODMAP

toasted onions
dehydrated onion granules
dehydrated granulated garlic
dehydrated red bell peppers
black bean powder
black beans
dehydrated black beans

toasted onions

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.

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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Description

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500K+ downloads • 4.6★ rating

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Ingredients

long grain enriched parboiled rice (enriched with iron, (ferric orthophosphate), niacin, thiamine (thiamine mononitrate) and folic acid), dehydrated black beans (black beans, sugar, calcium chloride), black bean powder (black beans, corn starch, lecithin), salt, dehydrated granulated garlic, dehydrated green bell peppers, toasted onions, dehydrated red bell peppers, dehydrated onion granules and spices.

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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.