Is Red Rock Deli Sea Salt & Balsamic Deli Style Crackers | 135g Low FODMAP?

No. This product is not low FODMAP as it lists 1 ingredient that is 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

onion powder
balsamic vinegar powder
wheat
natural flavours
wheat flour

onion powder

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.

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

Wheat Flour, Sunflower Oil (Antioxidants (307b, 304)) And/Or Canola Oil, Corn Starch, Oat Fibre, Icing Sugar (Wheat), Natural Flavours, Maltodextrin, Salt, Food Acid (Citric Acid), Raising Agent (500), Mineral Salt (Potassium Chloride), Yeast Extract, Onion Powder, Yeast Powder, Natural Colour (Paprika Extract), Balsamic Vinegar Powder.

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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.