Is Onesto Rosemary Gluten-Free 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.

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Why it's a maybe for low FODMAP

almonds
blanched almond flour

almonds

Dietitian note

Almonds can be high or low FODMAP depending on serving size. Check the Monash app for more details. Almondmilks are typically low FODMAP, because they contain very few almonds per serving.

Note by Vanessa Vargas, RDN, LDN

Use instead

brazil nuts
chestnuts
peanuts
pecans

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Ingredients

Water, potato starch flour, sorghum flour, tapioca flour, extra virgin olive oil, brown rice flour, blanched almond flour, pink Himalayan salt, sea salt, raw sugar, dried rosemary, xanthan gum (a plant-based thickening agent). Contains: almonds. Processed in a facility that may also process dairy, eggs, tree nuts, and 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.