Is Spoon Granola Happy Gut Maple & Cinnamon Low FODMAP?

No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

chicory fibre
puffed amaranth
coconut chips

chicory fibre

Dietitian note

Chicory, often added to boost sweetness and fiber, is high FODMAP at a normal serving size. Unlike most fibers, chicory breaks down quickly in the small intestine, which can cause pain for those with IBS. We recommend avoiding all foods and beverages with chicory, chicory root, or chicory extract. Chicory leaves, however, are low FODMAP.

Note by Vanessa Vargas, RDN, LDN

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Ingredients

Gluten-Free Wholegrain Oats (46%), Chopped Dates, Hulled Buckwheat, Sunflower Oil, Chicory Fibre, Walnuts, Coconut Chips, Millet Grains, Sunflower Seeds, Yellow Linseed, Brown Linseed, Pumpkin Seeds, Maple Syrup (2%), Puffed Amaranth, Vanilla Extract, Cinnamon (0.2%), GanedenBC30® (Bacillus Coagulans GBI-30 6086), 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.