Is Trader Joe's Rainbow's End Trail Mix Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 8 ingredients that could be moderate or high FODMAP depending on source or serving size.

Description

Vibrant mix delivers contrasting crunchy and chewy textures with a balanced combination of sweet and savory flavors. Commonly eaten as a portable snack, hiking or workplace nibble, or sprinkled over yogurt and salads. Reviewers often note variety and convenience, though some report uneven distribution and inconsistent sweetness across packages.

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Why it's not low FODMAP

milk
whole milk powder
almond
soy
almonds
roasted almonds
+4 more

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

Candy Coated Chocolate (milk Chocolate Center (cane Sugar, Cocoa Butter, Chocolate Liquor, Whole Milk Powder, Soy Lecithin, Vanilla Extract), Candy Shell (cane Sugar, Tapioca Syrup, Rice Starch, Acacia Gum, Colors (turmeric Oleoresin, Spirulina Extract, Red Radish Powder), Carnauba Wax (coconut), Roasted Peanuts (peanuts, Canola Oil, Sea Salt), Raisins (raisins, Canola Oil), Roasted Almonds (almonds, Canola Oil, Sea Salt). Contains Milk, Soy, Peanut, Almond, Coconut. May Contain Traces Of Egg, Wheat, Other Tree Nuts.

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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.