Is Mi Rancho Medium Organic Salsa Verde, Medium Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving.

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Why it's not low FODMAP

organic garlic sea salt
organic dehydrated fire roasted onion
organic onion

organic garlic sea salt

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

organic dehydrated fire roasted onion

organic onion

Every flagged ingredient, explained

Notes and swaps for all 3 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

ORGANIC TOMATILLOS, ORGANIC ONION, WATER, ORGANIC GARLIC SEA SALT, ORGANIC DEHYDRATED FIRE ROASTED ONION, ORGANIC CILANTRO, ORGANIC JALAPENO PEPPERS. CITRIC ACID.

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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.