Is itsu Crispy Chilli Oil Low FODMAP?

No. This product is not low FODMAP as it lists 5 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

dehydrated shallot
fried shallot
onion powder
dehydrated garlic
fried garlic
wheat flour
miso paste ^ soya beans

dehydrated shallot

Dietitian note

Shallots are high FODMAP at a normal serving size. They are not oil soluble however, so you can enjoy shallot-infused oils.

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

Soya Bean Oil (48%), Chilli Paste (16%) (Miso Paste ^ Soya Beans, Rice, Salt], Soya Bean Oil, Chilli Powder), Fried Garlic (8%) (Dehydrated Garlic, Rice Bran Oil), Sugar, Dried Chilli (5%), Sesame Oil (3%), Onion Powder, Fried Shallot (Dehydrated Shallot, Wheat Flour, Rice Bran Oil, Rice Flour), Salt, Sunflower Seed (1.5%), Sesame Seed (1.5%), Soy Sauce Powder (Soy Sauce ^Water, Soya Beans, Wheat, Salt], Maltodextrin), Black Sesame Paste

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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.