Is Mother Raw Spinach Organic Dip, Spinach Low FODMAP?

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

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Why it's not low FODMAP

roasted minced onion
minced onion
minced garlic
coconut palm sugar

roasted minced onion

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

minced onion

minced garlic

coconut palm sugar

Every flagged ingredient, explained

Notes and swaps for all 4 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

FILTERED WATER, *VIRGIN OLIVE OIL, *UNFILTERED APPLE CIDER VINEGAR, *HEMP SEEDS, *COCONUT PALM SUGAR, *WHITE CHIA SEEDS, *MINCED ONION, SPINACH, GRAY SEA SALT, *MINCED GARLIC, NUTRITIONAL YEAST, *ROASTED MINCED ONION.

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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.