Is Nando's Medium Quick Marinade 262g 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

A medium-heat chili quick marinade delivers tangy, smoky heat with a smooth, slightly viscous texture that coats proteins evenly. Commonly used for marinating, grilling, basting, or as a dipping sauce, reviewers note reliable, consistent spice level, convenient preparation, and enhanced flavor on chicken and family meals and easy weeknight dinners.

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Why it's not low FODMAP

garlic puree
onions
natural lemon flavouring
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

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Description

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Ingredients

Water, Onions (11%), Garlic Purée (9%), Lemon Comminute (7%), Tomato Paste, Sunflower Seed Oil, Sugar, Salt, Spirit Vinegar, African Bird's Eye Chilli (1.5%), Paprika Powder, Modified Tapioca Starch, Stabilisers (Xanthan Gum, Propylene Glycol Alginate), Colour (Plain Caramel), Acidity Regulator (Citric Acid), Natural Lemon Flavouring, Antioxidants (Ascorbic Acid, Extract of Rosemary)

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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.