Is Kettle Flat Bread Crackers Burnt Fig Low FODMAP?

No. This product is not low FODMAP as it lists 6 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

onion powder
5% burnt fig paste
rye flour
natural fig flavour
dried fig
burnt fig paste
natural flavour
molasses
wheat flour

onion powder

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-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

Wheat Flour, Oats, Vegetable Oil, Burnt Fig Paste [Dried Fig, Molasses, Lemon Juice, Natural Colour (Caramel I), Rice Flour, Natural Flavour], Rye Flour, Brown Sugar, Red Quinoa, Salt, Natural Fig Flavour, Onion Powder, Antioxidants (306, Rosemary Extract), Contains: 4.5% Burnt Fig 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.