Is Trader Joe's Gluten Free Mini Cup Cakes Low FODMAP?

This product may or may not be low FODMAP as it lists 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Small frosted cupcakes feature a sweet, cake-like flavor with a tender, slightly spongy crumb and smooth frosting. Shoppers commonly use them as portable snacks, lunchbox treats, or party finger food paired with coffee. Reviews note generally pleasing taste and convenience, though some customers report occasional dryness or uneven texture sometimes.

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Why it's a maybe for low FODMAP

whey protein concentrate
natural flavor
corn

whey protein concentrate

Dietitian note

Whey is the liquid by-product of cheese-making. FODMAP levels of whey and whey-based products depend on the amount of lactose left over from processing and whether lactase enzyme has been added to break it down. Unless marked as low FODMAP or lactose free, we recommend limiting whey-based products during the elimination phase.

Note by Vanessa Vargas, RDN, LDN

Use instead

hemp protein
egg protein
sacha inchi protein

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Description

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Ingredients

Cupcake (cane Sugar, Cornstarch, Tapioca Starch, Water, Rice Flour, Potato Starch, Eggs, Expeller Pressed Canola Oil, Modified Food Starch (corn, Tapioca), Whey Protein Concentrate, Buckwheat Flour, Baking Powder (sodium And Phosphate, Sodium Bicarbonate, Cornstarch, Monocalcium Phosphate), Dried Egg Whites, Salt, Guar Gum, Natural Flavor, Xanthan Gum), Vanilla Frosting (powdered Sugar (cane Sugar, Cornstarch), Butter, Organic Heavy Cream, Vanilla Extract (water, Ethyl Alcohol, Vanilla Bean Extractives)). Contains: Eggs, Milk.

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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.