Is H‑E‑B Essential Grains 12 Grain Bread Low FODMAP?

No. This product is not low FODMAP as it lists 3 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

rye flakes
triticale flakes
barley flakes
spelt flour
wheat germ
amaranth seed
steel cut wheat
+3 more

rye flakes

Dietitian note

Rye, rye bread, and rye flour are all high FODMAP at a normal serving size.

Note by Vanessa Vargas, RDN, LDN

Use instead

tapioca
rice
quinoa
maize

+6 more in the app

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Ingredients

WHEAT FLOUR ENRICHED (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, MULTIGRAIN BLEND (STEEL CUT WHEAT, BARLEY FLAKES, OATS, TRITICALE FLAKES, AMARANTH SEED, RYE FLAKES, FLAXSEED, SUNFLOWER SEEDS, CORNMEAL, WHEAT GERM, RICE FLOUR, SPELT FLOUR, QUINOA), WHEAT GLUTEN, YEAST, BROWN SUGAR, SUGAR, CONTAINS 2% OR LESS OF: OAT FIBER, SOYBEAN OIL, SALT, WHEAT FLOUR, CULTURED WHEAT FLOUR, CALCIUM SULFATE, RAISIN JUICE, WHITE DISTILLED VINEGAR, CALCIUM PHOSPHATE, AMMONIUM SULFATE, SODIUM PHOSPHATE, ROLLED OATS.

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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.