Is Nanaimo Bars Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 7 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

modified milk
soy flour
fructose syrup
natural and artificial flavour
coconut
blackstrap molasses
soybean and
+3 more

modified milk

Dietitian note

Cow's milk, regardless of fat content, is high FODMAP, unless the packaging states that it is lactose free or you see "lactase enzyme" listed as another ingredient.

Note by Vanessa Vargas, RDN, LDN

Use instead

lactose-free cow's milk

+6 more in the app

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Ingredients

ICING SUGAR, CHOCOLATEY COATING (SUGAR, PALM KERNEL OIL, COCOA, SOY LECITHIN, SORBITAN TRISTEARATE, VANILLA EXTRACT), PALM AND CANOLA OIL MARGARINE, GRAHAM CRUMBS (ENRICHED WHEAT FLOUR, WHOLE WHEAT AND/OR GRAHAM FLOUR, SUGAR, SOYBEAN AND/OR PALM OIL, BLACKSTRAP MOLASSES, FRUCTOSE SYRUP, SALT, BAKING SODA), WATER, COCONUT (CONTAINS SULPHITES), MODIFIED PALM, CANOLA AND PALM KERNEL OILS, CANOLA OIL, SUGAR, ENRICHED WHEAT FLOUR, COCOA, MODIFIED CORN STARCH, LIQUID WHOLE EGG, MODIFIED MILK INGREDIENTS, SOY FLOUR, SODIUM PROPIONATE, DRIED EGG-WHITE (CONTAINS YEAST, CITRIC ACID), BAKING POWDER, SALT, POTASSIUM SORBATE, NATURAL AND ARTIFICIAL FLAVOUR, COLOUR (CONTAINS TARTRAZINE), POLYSORBATE 80, BAKING SODA, XANTHAN GUM, SORBITAN MONOSTEARATE, MONOGLYCERIDES, POLYSORBATE 60, PROPYLENE GLYCOL, LACTIC ACID, MONO- AND DIGLYCERIDES, 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.