Is Olina's Bakehouse Natural Wafer Crackers Low FODMAP?

This product may or may not be low FODMAP as it lists 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

These wafer crackers offer a light, crisp texture and a subtle, slightly sweet flavor. Commonly used as a snack, base for spreads, or alongside cheeses and charcuterie, reviewers note delicate flakiness, convenient portion size, and occasional breakage in shipping. Overall impressions highlight versatility and mild taste, suitable for many occasions.

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Why it's a maybe for low FODMAP

soy
maize starch

soy

Dietitian note

Soy and soybeans can be a high or low FODMAP depending on bean maturity, processing, and preparation. Some low FODMAP soy-based products include firm tofu, tempeh, soy sauce, soybean oil, soy lecithin, and edamame. Some high FODMAP soy-based products include whole soy beans, silken tofu, texture soy (vegetable) protein, and most soy milks.

Note by Vanessa Vargas, RDN, LDN

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Description

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500K+ downloads • 4.6★ rating

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Ingredients

Rice Flour, Tapioca Starch, Maize Starch, Cheese Powder (milk Solids, Cheese Solids (milk, Salt, Starter Culture, Enzymes), Salt, Citric Acid), Salt, Canola Oil, Xanthan Gum, Emulsifier Paste (contains Soy), Sodium Bicarbonate. Contains Milk And Soy. May Contain Sesame.

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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.