Is Hamburger Helper™ Beef Taco Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 5 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 powder
milk
onion powder
modified milk
wheat
natural flavour
dried red bell peppers
enriched wheat flour
+1 more

garlic powder

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

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Ingredients

DUMPLING WHEAT PASTA, CORN STARCH, MALTODEXTRIN, ENRICHED WHEAT FLOUR, MODIFIED MILK INGREDIENTS, SUGAR, SALT, CHILI PEPPER, SEA SALT, MODIFIED CORN STARCH, SPICES, ONION POWDER, HIGH MONOUNSATURATED VEGETABLE OIL (CANOLA, SOYBEAN AND/OR SUNFLOWER), GREEN BELL PEPPER, DRIED RED BELL PEPPERS, GARLIC POWDER, DRIED CHEDDAR AND BLUE CHEESES, CITRIC ACID, AUTOLYZED YEAST EXTRACT, MALIC ACID, SILICON DIOXIDE, ANNATTO, NATURAL FLAVOUR, DISODIUM PHOSPHATE, SODIUM CITRATE. CONTAINS WHEAT, MILK; MAY CONTAIN EGG, SOY AND MUSTARD INGREDIENTS.

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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.