Is H‑E‑B Select Ingredients The Mini Monster Cookie Low FODMAP?

This product may or may not be low FODMAP as it lists 6 ingredients 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

whole toasted soy
almonds
semi-sweet chocolate chunks
chocolate gems
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whole toasted soy

Dietitian note

Soy and soybeans can be a high or low FODMAP depending on bean maturity, processing, and preparation. Some low FODMAP soy-based products include firm tofu, tempeh, soy sauce, soybean oil, soy lecithin, and edamame. Some high FODMAP soy-based products include whole soy beans, silken tofu, texture soy (vegetable) protein, and most soy milks.

Note by Vanessa Vargas, RDN, LDN

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Ingredients

ENRICHED WHEAT FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), BROWN SUGAR, CHOCOLATE GEMS (DARK CHOCOLATE [SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA], COLORING [VEGETABLE JUICE, TURMERIC OLEORESIN, SPIRULINA EXTRACT], GUM ACACIA, TAPIOCA SYRUP, CARNAUBA WAX), PALM OIL, OATS, SEMI-SWEET CHOCOLATE CHUNKS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, ANHYDROUS DEXTROSE, SOY LECITHIN, VANILLA EXTRACT), ALMONDS, WHOLE TOASTED SOY, PRESSED SOY OIL, SUGAR, SEA SALT, WATER, EGGS, CONTAINS 2% OR LESS OF: SODIUM BICARBONATE, SALT, NATURAL FLAVORS, AMMONIUM BICARBONATE.

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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.