Is SPINACH & CHEESE FILLO PIES Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 7 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
onions
wheat flour
natural flavor
carob bean
whey
+3 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

+5 more in the app

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Ingredients

SPINACH, FILLO DOUGH (ENRICHED UNBLEACHED UNBROMATED WHEAT FLOUR [WHEAT FLOUR ENRICHED (NIACIN, IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), MALTED BARLEY FLOUR], FILTERED WATER, WHEAT STARCH, TAPIOCA STARCH, MALTED BARLEY FLOUR, SUCROSE, EXPELLER PRESSED CANOLA OIL, SALT, NON-GMO SOY LECITHIN, TRICALCIUM PHOSPHATE), FETA CHEESE (CULTURED PASTEURIZED PART SKIM MILK, SALT, CULTURE AND ENZYMES), RICOTTA CHEESE (WHEY, SALT, VINEGAR), ONIONS, CREAM CHEESE (PASTEURIZED CULTURED CREAM AND MILK, NATURAL ACIDS, SALT, XANTHAN, CAROB BEAN AND GUAR GUMS), CLARIFIED SWEET BUTTER (CREAM, NATURAL FLAVOR), EXPELLER PRESSED CANOLA OIL, GARLIC, WHEAT FLOUR, RICE FLOUR, DILL WEED, PARSLEY, LEMON JUICE, SEA SALT, BLACK PEPPER.

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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.