Is ROASTED VEGETABLE ENCHILADA BAKE Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 11 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

granulated garlic
garlic powder
dehydrated onion
corn germ
white corn masa
corn tortilla
bean puree
+7 more

granulated 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

garlic powder

dehydrated onion

corn germ

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Every flagged ingredient, explained

Notes and swaps for all 14 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

VEGETABLE BLEND (FIRE ROASTED TOMATOES, COOKED BLACK BEANS, CORN, ROASTED RED BELL PEPPERS, POBLANO CHILES), SAUCE (WATER, TOMATO PASTE, DISTILLED WHITE VINEGAR, SPICES, HONEY, SALT, CORNSTARCH, DEHYDRATED ONION, WHITE CORN FLOUR, GRANULATED GARLIC, PAPRIKA, GARLIC POWDER), RICOTTA FILLING (LOW FAT RICOTTA CHEESE [WHEY, MILK, CREAM, VINEGAR], BEAN PUREE, MILK, PARMESAN CHEESE [CULTURED PART-SKIM MILK, SALT, ENZYMES], CILANTRO, SALT, CREAM, SPICES), CORN TORTILLA (WHITE CORN MASA FLOUR [WHITE CORN MASA, CORN GERM], WATER, CULTURED CORN SUGAR, CELLULOSE GUM, CITRIC ACID), CHEESE BLEND (CHEDDAR CHEESE [MILK, CHEESE CULTURE, SALT, ENZYMES, ANNATTO (COLOR)], LOW MOISTURE PART-SKIM MOZZARELLA CHEESE [MILK, NONFAT MILK, CHEESE CULTURES, SALT, ENZYMES], MONTEREY JACK CHEESE [CULTURED MILK, SALT, ENZYMES]).

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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.