Is Plants Spiced Veggie Bites Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic granules
onion granules
onion
fried onion
red pepper
tomato paste
chickpeas

garlic granules

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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Ingredients

Chickpeas (56%) (Chickpeas, Water), Rapeseed Oil, Fried Onion (Onion, Rapeseed Oil), Potato Flake, Sweet Potato, Carrot, Spinach, Tomato Paste, Harissa Paste (3%) (Red Pepper, Tomato Paste, Water, Ground Cumin, Ground Coriander, Garlic Granules, Salt, Chilli Flakes), Parsley, Smoked Paprika (1.5%), Coriander, Salt, Ground Cumin, Ground Coriander, Lemon Juice Concentrate, Garlic Granules, Onion Granules, Ground Chipotle Chilli, Ground Black Pepper, Ground Nutmeg, Ground Cinnamon.

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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.