Is Trader Joe's Mini Vegetable Samosas 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

Small savory turnovers deliver a crisp, flaky exterior and a warm, soft interior, with a mildly spiced, savory filling. Commonly used as appetizers, snacks, or party finger food, reviewers praise convenience and flavor while noting occasional uneven heating, variable crispness, and value concerns during bulk use and reheating variability noted.

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Why it's not low FODMAP

garlic
onion
wheat flour
unbleached enriched flour
lentils
peas

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

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Description

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Ingredients

Filling (potatoes, Carrots, Peas, Lentils, Onion, Expeller Pressed Canola Oil, Cilantro, Salt, Spices, Garlic, Citric Acid, Turmeric [flavor]), Pastry (water, Unbleached Enriched Flour [wheat Flour, Niacin, Reduced Iron, Ascorbic Acid, Thiamine Mononitrate, Riboflavin, Amylase, Folic Acid], Expeller Pressed Canola Oil, Salt, Distilled Vinegar. Contains Wheat.

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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.