Is Nandos Peri Peri Marinade Medium Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Medium heat peri peri offers a balanced spicy, tangy, smoky flavor and a smooth, saucy texture that clings to meat. Commonly used to marinate, baste, or brush on chicken before grilling or roasting. Reviews cite convenient use and flavor depth, plus occasional comments about heat strength and minor packaging issues.

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Why it's not low FODMAP

garlic puree
onion puree
molasses
tomato paste

garlic puree

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

onion puree

molasses

tomato paste

Every flagged ingredient, explained

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

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Description

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Ingredients

Water, Onion Puree (11%), Tomato Paste (8%), Garlic Puree (7%), Lemon Puree (5%), Vinegar, Sunflower Seed Oil, Sugar, Acidity Regulators (Sodium Lactate, Lactic Acid), Salt, Molasses, Spices (Paprika , African Bird's Eye Chilli), Stabilisers (Xanthan Gum, Propylene Glycol Alginate), Thickener (Modified Tapioca Starch), Spice Extract, Antioxidants (Ascorbic Acid), Rosemary Extract, Emulsifier (Polysorbate 60)

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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.