Is H-E-B Bavarian Chocolate Iced Long John Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 7 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

defatted soy flour
milk
high fructose corn syrup
fructose
whey
natural and artificial flavor
malted barley flour
enriched wheat flour bleached
+3 more

defatted soy flour

Dietitian note

Soy flour is made from ground soybeans and has been tested high FODMAP in reasonable serves.

Note by Vanessa Vargas, RDN, LDN

Use instead

tapioca
rice
quinoa
maize

+7 more in the app

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Ingredients

LONG JOHN DONUT (ENRICHED WHEAT FLOUR BLEACHED (FLOUR, MALTED BARLEY FLOUR, NIACIN, IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), PALM AND/OR COTTONSEED AND/OR CANOLA OIL, WATER, SOYBEAN OIL, CONTAINS 2% OR LESS OF: ASCORBIC ACID (AS DOUGH CONDITIONER), BETA-CAROTENE (AS COLOR), CORNSTARCH, DEFATTED SOY FLOUR, DEXTROSE, EGGS, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE), MONO- AND DIGLYCERIDES, NATURAL AND ARTIFICIAL FLAVOR, SALT, SODIUM STEAROYL LACTYLATE, WHEY (MILK), YEAST), CHOCOLATE SPREAD N ICE (SUGAR, VEGETABLE OIL (PALM OIL, SOYBEAN OIL, CANOLA OIL), CORN SYRUP, FRUCTOSE, COCOA (PROCESSED WITH ALKALI), WATER, DEXTROSE, CONTAINS LESS THAN 2% OF: CULTURED DEXTROSE, MONO AND DIGLYCERIDES, NATURAL FLAVOR, PHOSPHORIC ACID, SALT, SOY LECITHIN, UNSWEETENED CHOCOLATE), FRENCH BAVARIAN CREME (WATER, HIGH FRUCTOSE CORN SYRUP, MODIFIED CORN STARCH, CONTAINS 2% OR LESS OF: BENZOIC ACID (PRESERVATIVE), CELLULOSE GEL, CELLULOSE GUM, ARTIFICIAL COLOR ADDED INCLUDING (YELLOW 5, YELLOW 6), NATURAL & ARTIFICIAL FLAVORS, PALM OIL, POLYSORBATE 60, POTASSIUM SORBATE (PRESERVATIVE), SALT).

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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.