Is Mini Empanadas Made With Beyond Meat Low FODMAP?

No. This product is not low FODMAP as it lists 8 ingredients that are likely high FODMAP at 1 serving and 11 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic
granulated garlic
onions
contains less than 2% of distilled vinegar, dehydrated garlic, daiya dairy-free
dehydrated garlic
apple extract
dehydrated onion
onion powder
tomatoes
coconut
wheat
natural flavors
+7 more

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

FILLING: PLANT-BASED BEYOND MEAT [WATER, PEA PROTEIN, EXPELLER-PRESSED CANOLA OIL, REFINED COCONUT OIL, RICE PROTEIN, NATURAL FLAVORS, COCOA BUTTER, MUNG BEAN PROTEIN, METHYLCELLULOSE, POTATO STARCH, APPLE EXTRACT, POMEGRANATE EXTRACT, SALT, POTASSIUM CHLORIDE, VINEGAR, LEMON JUICE CONCENTRATE, SUNFLOWER LECITHIN, BEET JUICE EXTRACT [FOR COLOR], SALSA [TOMATO PUREE [WATER, TOMATO PASTE, TOMATOES [TOMATOES, TOMATO JUICE], JALAPENO PEPPERS, DEHYDRATED ONION, CONTAINS LESS THAN 2% OF DISTILLED VINEGAR, SALT, DEHYDRATED GARLIC], DAIYA DAIRY-FREE® [FILTERED WATER, TAPIOCA STARCH, COCONUT OIL, NON-GMO EXPELLER PRESSED CANOLA AND/OR SAFFLOWER OIL, VEGAN NATURAL FLAVORS, SEA SALT, TRICALCIUM PHOSPHATE, POTATO MALTODEXTRIN, POTATO PROTEIN ISOLATE, LACTIC ACID (VEGAN), KONJAC GUM, XANTHAN GUM, YEAST EXTRACT, ANNATTO COLOR, TURMERIC COLOR, INACTIVE YEAST, POTASSIUM CHLORIDE], SPICES [WHEAT GLUTEN, WATER, EXPELLER PRESSED SAFFLOWER OIL, ONIONS, GARLIC, APPLE CIDER VINEGAR, YEAST EXTRACT, CHIPOTLE PEPPERS, ONION POWDER, GRANULATED GARLIC, BROWN SUGAR, BARLEY MALT, BLACK PEPPER, PAPRIKA, OLEORESIN, CHILI DE ARBOL PEPPERS, CUMIN, AND OREGANO], WRAPPER: FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, ENZYME, FOLIC ACID, SOYBEAN OIL), WATER, SALT. CONTAINS: SOY, WHEAT, AND COCONUT.

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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.