Is Sesame Chicken Bao Buns Low FODMAP?

No. This product is not low FODMAP as it lists 3 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

yellow onion
dehydrated garlic
garlic
shiitake mushroom
malted barley flour
wheat flour

yellow 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

UNBLEACHED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), CHICKEN, WATER, GREEN CABBAGE, SUGAR, SOY SAUCE (WATER, SOYBEANS, WHEAT, SALT), SHIITAKE MUSHROOM, CORN STARCH, CONTAINS 2% OR LESS OF: (PALM OIL, YEAST (YEAST, SORBITAN MONOSTEARATE, ASCORBIC ACID), GINGER, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), RICE WINE (WATER, RICE, WHEAT, SALT), WHITE VINEGAR (VINEGAR, WATER), GARLIC, CANOLA OIL, HOISIN SAUCE (SUGAR, SOYBEAN PASTE [WATER, SOYBEANS, SALT & WHEAT FLOUR], RICE VINEGAR, DEHYDRATED GARLIC, SESAME SEED OIL, SALTED CHILI [CHILI, WATER, SALT] AND SPICES), SESAME OIL, YELLOW ONION, SALT, BASIL, POTATO STARCH, ROASTED WHITE SESAME SEEDS, YEAST EXTRACT).

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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.