Is Trader Joe's Gluten Free Pumpkin Pancake Mix Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 4 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Trader Joe's gluten-free pumpkin pancake mix is a delicious option for those with gluten intolerance. The product is known for its gluten-free feature, allowing people with dietary restrictions to enjoy fluffy and flavorful pancakes. While there is no information provided about what people say about the product, the fact that it is gluten-free suggests that it meets the needs of individuals seeking gluten-free alternatives. With its pumpkin flavor, this mix offers a delightful twist to traditional pancakes.

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Why it's not low FODMAP

milk
buttermilk powder
molasses
molasses powder
pumpkin
dehydrated pumpkin flakes

milk

Dietitian note

Cow's milk, regardless of fat content, is high FODMAP, unless the packaging states that it is lactose free or you see "lactase enzyme" listed as another ingredient.

Note by Vanessa Vargas, RDN, LDN

Use instead

lactose-free cow's milk

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Description

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Ingredients

WHITE RICE FLOUR, POTATO STARCH, CANE SUGAR, DEHYDRATED PUMPKIN FLAKES (PUMPKIN, MALTODEXTRIN, CORN FLOUR, SUNFLOWER LECITHIN [AN EMULSIFIER]), BUTTERMILK POWDER (MILK), TAPIOCA FLOUR, MOLASSES POWDER (MOLASSES, MALTODEXTRIN), BAKING POWDER (SODIUM ACID PYROPHOSPHATE, BAKING SODA, MONOCALCIUM PHOSPHATE), SEA SALT, ORGANIC VANILLA FLAVOR, EXPELLER PRESSED CANOLA OIL, GROUND CINNAMON, GROUND ALLSPICE, GROUND GINGER, XANTHAN GUM, ANNATTO FOR COLOR (ANNATTO POWDER, MALTODEXTRIN), GROUND NUTMEG.

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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.