Is Nando's Peri-Peri Bag & Bake - Garlic 20g Low FODMAP?

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

Description

Garlic peri-peri seasoning packet delivers a garlicky, mildly spicy flavor and a fine, powdery texture suited for rubbing onto poultry, tossing with vegetables, or stirring into marinades before baking or grilling. Reviewers commonly note convenient portioning, reliable flavor boost, and occasional comments about heat level and saltiness and packaging size.

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Why it's not low FODMAP

garlic
flavourings
modified maize starch

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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Description

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Ingredients

Sugar, Salt, Potato Starch, Modified Maize Starch, Herbs and Spices (African Bird's Eye Chilli, Parsley, Paprika), Yeast Extract, Maltodextrin, Acidity Regulators (Citric Acid, Sodium Diacetate), Flavourings (Garlic, Lemon, Nutmeg), Sunflower Seed Oil, Anti-Caking Agent (Silicon Dioxide), Paprika Extract

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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.