Is M&S Food Plant Kitchen Vegan Chocolate Cake Jar Low FODMAP?

This product may or may not be low FODMAP as it lists 5 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's a maybe for low FODMAP

wheat flour
wheat
pea protein
soya
+1 more

wheat flour

Dietitian note

Wheat and wheat flour do not have a known low FODMAP serving size. However, small portions of many wheat-based foods (bread, cereal, pasta etc.) do have a low FODMAP portion (check the Monash app for more details). While we recommend limiting wheat during the elimination phase, you may want to consider testing your tolerance with a small portion when symptoms are well managed.

Note by Vanessa Vargas, RDN, LDN

Use instead

tapioca
rice
quinoa
maize

+1 more in the app

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Ingredients

Belgian Chocolate Sauce (21%) (Glucose Syrup, Sugar, Water, Dark Chocolate (Sugar, Cocoa Mass, Cocoa Butter, Flavouring, Emulsifier: Soya Lecithin), Humectant: Glycerol, Fat Reduced Cocoa Powder, Coconut Cream (Coconut Extract, Water), Palm Oil, Cornflour, Emulsifier: E471), Sugar, Dark Chocolate (14%) (Sugar, Cocoa Mass, Cocoa Butter, Emulsifier: Soya Lecithin, Flavouring), Wheat Flour contains Gluten (with Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Water, Rapeseed Oil, Palm Oil, Fat Reduced Cocoa Powder, Dried Glucose Syrup, Humectant: Glycerol, Palm Kernel Oil, Pea Protein, Raising Agent: E450, E501, Sodium Bicarbonate, E503, Invert Sugar Syrup, Tapioca Starch, Salt, Emulsifier: E471, E475, Sunflower Lecithin, Acidity Regulator: Citric Acid, Colour: Carotenes, Cornflour, Dextrose, Oat Fibre, Rice Starch, Stabiliser: Xanthan Gum, Wheat Protein (contains Gluten), Glazing Agent: Gum Arabic, Glucose Nut Syrup, Coconut Oil. Allergy: Contains Soya, Wheat, Gluten, Oats, and Nuts.

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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.