Is H‑E‑B Meal Simple Spicy Shrimp Empanadas Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 6 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
onions
wheat flour
natural flavor
corn
vegetables
+2 more

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

+4 more in the app

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Ingredients

Chipotle Shrimp And Corn Empanada (Chipotle Shrimp And Corn Filling (Shrimp And Vegetables (Shrimp (Shrimp, Salt, Sodium Carbonate, Sodium Citrate), Corn, Onions, Peppadew Peppers (Peppers(piquante), Water, Sugar, Vinegar, Salt, Citric Acid, Ascorbic Acid, Calcium Chloride), Garlic, Jalapeno Peppers), Monterey Jack Cheese (Milk(pasteurized), Cheese Cultures, Salt, Enzymes, Cellulose (Anticaking)), Salt, Applewood Smoked Uncured Bacon (Pork, Water, Sea Salt, Cane Sugar, Natural Flavor, No Nitrates Or Nitrites Added Except For Those, Naturally Occurring In Sea Salt), Key Lime Juice, Chipotle Chile Pepper (Chipotle Chili Pepper, Contains 2% Or Less Of:, Silicon Dioxide (Anticaking)), Cumin, Cilantro), Empanada Wrapper (Wheat Flour, Water, Margarine (Palm Kernel Oil, Interesterified Soybean Oil, Interesterified Palm Oil, Water, Refined Soybean Oil, Sugar, Salt, Mono & Diglycerides Of Fatty Acids (Emulsifier), Artificial Flavor, Potassium Sorbate , Bht, Citric Acid (Antioxidant), Annatto (Color)), Salt), Liquid Eggs (Eggs, Citric Acid))

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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.