Is Nature Valley Trail Mix Dark Chocolate Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 4 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

barley
fructose
soy
barley malt extract
raisins
natural flavour

barley

Dietitian note

Barley and barley flour are high FODMAP at a normal serving size. Barley grass has not yet been tested. Need a substitute for barley? Try sprouted pearl barley. Many of the FODMAPs are removed during the sprouting process.

Note by Vanessa Vargas, RDN, LDN

Use instead

sprouted pearl barley

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Ingredients

Granola (whole Grain Rolled Oats, Sugar, Canola Oil, Fructose, Salt, Baking Soda, Soy Lecithin, Rosemary Extract), Corn Syrup, Dark Chocolate Chunks (sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Natural Flavour), Roasted Peanuts, Raisins, Rice Flour, Glycerin, Whole Oat Flour, Fructose, Corn Starch, Canola Oil, Soy Lecithin, Sugar, Salt, Peanut Oil, Barley Malt Extract, Monoglycerides, Tocopherols, Natural Flavour, Rice Extract, Rosemary Extract. Contains Peanut, Soy, Oat, Barley; May Contain Almond, Wheat, Milk And Sunflower Ingredients

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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.