Is Salt & pepper chicken Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 8 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
garlic puree
onion
skimmed milk powder
fennel
gram flour
modified maize starch
wheat
+4 more

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

garlic puree

onion

skimmed milk powder

+8 more in the app

Every flagged ingredient, explained

Notes and swaps for all 12 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

57% Salt & Pepper Rice Mix (Water, Long Grain Rice, Scrambled Egg [Whole Egg, Water, Rapeseed Oil, Skimmed Milk Powder, Cornflour, Salt, White Pepper, Acidity Regulator: Citric Acid; Preservative: Lactic Acid], Peas, Red Peppers, Onion, Spring Onion), 23% Salt & Pepper Rice Sauce (Water, Soy Sauce [Water, Soya Beans, Wheat, Salt, Sugar], Sesame Seed Oil, Rapeseed Oil, Ginger Purée, Garlic Purée, Modified Maize Starch, Yeast Extract, Spice Blend [Gram Flour, Sugar, Dried Glucose Syrup, Spice Extracts (Black Pepper, Clove, Cinnamon, Fennel, Anise)], Onion Powder, Caramelised Sugar Syrup, Salt, Sugar, Ground White Pepper, Thickener: Agar; Ground Star Anise Powder, Ground Clove Powder), 20% Marinated Cooked Chicken Breast (96% Chicken, Dextrose, Potato Starch, Salt).

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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.