Is Old El Paso Taco Kit Soft Gluten Free Low FODMAP?

No. This product is not low FODMAP as it lists 4 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.

Description

Soft, pliable shells offering a mild, slightly sweet flavor and tender chew, typically warmed then filled with seasoned meats, vegetables and toppings for quick tacos. Customers praise convenience and acceptable taste, while noting occasional tearing, dryness without proper warming, and a need to handle gently during assembly and speedy cleanup.

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Why it's not low FODMAP

garlic
onion
milk
amaranth flour
capsicum
red capsicum
tomato
tomato paste

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

Gluten Free Tortillas (69%) (Tapioca Starch (53%), Water, White Corn Masa Flour (8%), Stabilisers (Glycerin, Xanthan Gum), Quinoa Flour (4%), Amaranth Flour, Emulsifier (Mono- and Di-Glycerides of Fatty Acids), Salt), Gluten Free Cooking Sauce (31%) (Water, Tomato Paste (Tomato, Food Acid (Citric Acid)), Cream (Cream (Milk), Stabiliser (Carrageenan)), Sugar, Red Capsicum, Salt, Vegetable Oil, Flavours (Sulphites), Garlic, Paprika , Lemon Juice Concentrate (Sulphites), Black Pepper, Modified Corn Starch (1442), Onion, Capsicum, Cumin, Potato Maltodextrin, Acidity Regulators (Potassium Citrate, Potassium Phosphate))

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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.