Is Rustic Bakery Organic sourdough Flatbread Bits Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving.

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Why it's not low FODMAP

onion
garlic

onion

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

Organic Wheat Flour, Organic Sourdough Starter (organic wheat flour, water), Organic Cane Sugar, Organic Everything Spice blend (white sesame seeds, garlic, onion, black sesame seeds, poppy seeds), Organic Extra Virgin Olive Oil, Sea Salt. Contains: Sesame, Wheat.

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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.