Is SHEPHERD'S PIE Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 9 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic
onion powder
minced garlic
yellow onion
natural and artificial flavor
soy
natural flavor
molasses
+5 more

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

+9 more in the app

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Ingredients

MASHED POTATO (POTATOES, WATER, MARGARINE [LIQUID AND HYDROGENATED SOYBEAN OIL, WATER, SALT, CONTAINS LESS THAN 2% OF VEGETABLE MONO AND DIGLYCERIDES, SOY LECITHIN, CITRIC ACID, NATURAL AND ARTIFICIAL FLAVOR, VITAMIN A PALMITATE ADDED], NONFAT MILK AND NONFAT MILK SOLIDS, SALT, POTASSIUM SORBATE TO PROTECT FLAVOR, TITANIUM DIOXIDE [COLOR], DISODIUM PYROPHOSPHATE TO MAINTAIN COLOR, MODIFIED CORN STARCH, GLUCONO DELTA LACTONE, XANTHAN GUM), SHEPHERD'S PIE FILLING (COOKED GROUND BEEF [GROUND BEEF, YELLOW ONION, MINCED GARLIC {GARLIC, WATER, CITRIC ACID}, SALT, BLACK PEPPER], WATER, CARROTS, YELLOW ONIONS, ENRICHED BLEACHED FLOUR [WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID], BEEF BASE [ROASTED BEEF AND BEEF BROTH, SALT, HYDROLYZED CORN PROTEIN, CARAMEL COLOR {CLASS 1}, SUGAR, ONION POWDER, BEEF FAT, POTATO STARCH, FLAVORINGS, DISODIUM INOSINATE, DISODIUM GUANYLATE, YEAST EXTRACT], CANOLA OIL [BLENDED WITH 10% EXTRA VIRGIN OLIVE OIL], UNSALTED BUTTER [CREAM, NATURAL FLAVORING], WORCESTERSHIRE SAUCE [DISTILLED VINEGAR, MOLASSES, CORN SYRUP, WATER, SALT, CARAMEL COLOR, SUGAR, SPICES, ANCHOVIES, NATURAL FLAVOR {CONTAINS SOY} AND TAMARIND], MINCED GARLIC [GARLIC, WATER, CITRIC ACID], BLACK PEPPER, THYME), CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURE, SALT, ENZYMES, ANNATTO [COLOR], POTATO STARCH AND POWDERED CELLULOSE ADDED TO PREVENT CAKING, NATAMYCIN [A NATURAL MOLD INHIBITOR]).

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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.