Is Honey BBQ Chex Mix Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

dried garlic
dried onion
fructose
rye flour
wheat flour
enriched flour
whole wheat

dried 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

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Ingredients

Whole Wheat, Degermed Yellow Corn Meal, Enriched Flour (wheat flour, niacin, iron, riboflavin, thiamin mononitrate, folic acid), Vegetable Oil (soybean, high oleic soybean, high oleic canola, high oleic sunflower, palm, fractionated palm, palm olein and/or sunflower), Sugar, Rye Flour. Contains 2% or less of: Salt, Fructose, Spices, Celery Powder, Yeast, Dried Molasses, Brown Sugar, Tomato Powder, Dried Garlic, Paprika (color), Baking Soda, Maltodextrin, Dried Honey, Dried Onion, Distilled Monoglycerides, Yeast Extract, Malted Barley Extract, Barley Malt Syrup, Dried Prepared Mustard (dried vinegar, mustard seed, salt, turmeric), Wheat Starch, Yellow Corn Flour, Trisodium Phosphate, Calcium Carbonate, Citric Acid, Rye Flour, Fumaric Acid, Caraway, Natural Flavor, Sodium Diacetate, Dried Soy Sauce (soybeans, wheat, salt), Caramel Color. Freshness Preserved by BHT.

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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.