Is HOLOS Maple + Almonds Organic Overnight Muesli Low FODMAP?

This product may or may not be low FODMAP as it lists 4 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

almonds
dried goji berries
natural flavour
roasted almond pieces

almonds

Dietitian note

Almonds can be high or low FODMAP depending on serving size. Check the Monash app for more details. Almondmilks are typically low FODMAP, because they contain very few almonds per serving.

Note by Vanessa Vargas, RDN, LDN

Use instead

brazil nuts
chestnuts
peanuts
pecans

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Ingredients

Potassium, Calcium, Iron, Gluten-free Rolled Oats*, Roasted Almond Pieces*, Sprouted Brown Rice Protein Powder*, Chia Seeds*, Dried Goji Berries*, Dried White Mulberries*, Maple Sugar*, Natural Flavour*, Guar Gum*, Himalayan Pink Salt, Mesquite Powder*, Bacterial Culture (bacillus Subtilis De111®). Contains Almonds. May contain Tree Nuts, Sesame and Mustard.

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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.