Is H‑E‑B Mini Vanilla Cupcakes Low FODMAP?

This product may or may not be low FODMAP as it lists 1 ingredient that could be moderate or high FODMAP depending on source or serving size.

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Why it's a maybe for low FODMAP

bleached enriched wheat flour

bleached enriched wheat flour

Dietitian note

Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.

Note by Vanessa Vargas, RDN, LDN

Use instead

tapioca
rice
quinoa
maize

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Ingredients

Sugar, Bleached Enriched Wheat Flour (Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Icing Shortening (Palm Oil, Distilled Monoglycerides, Polysorbate 60, Citric Acid), Eggs, Soybean Oil, Sequins (Sugar, Palm Kernel Oil, Modified Corn Starch, Corn Starch, Sunflower Lecithin, Yellow 6, Yellow 5, Blue 1, Red 3, Confectioners Glaze, Polysorbate 60), Egg Whites, Contains Less Than 2% Of: Modified Corn Starch, Corn Starch, Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Monocalcium Phosphate), Natural And Artificial Flavors, Salt, Propylene Glycol Monoesters, Mono And Diglycerides And Diesters Of Fats And Fatty Acids, Milk Protein Concentrate, Wheat Starch, Whey, Nonfat Dry Milk, Cellulose Gum, Xanthan Gum, Guar Gum, Sodium Stearoyl Lactylate, Antioxidants (Tocopherols, Ascorbic Acid, 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.