Is Trader Joe's Savory Squash Pastry Bites Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 7 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

onion powder
garlic powder
molasses
dried pumpkin powder
butternut squash puree
pumpkin puree
+3 more

onion powder

Dietitian note

Onion and its derivatives (onion powder, onion salt, etc.) are all high FODMAP. Onions are not oil soluble however, which means you can enjoy onion-infused oils.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

+5 more in the app

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Ingredients

Puff Pastry (unbleached Enriched Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Butter, Salt, Distilled Vinegar), Pumpkin Puree, Butternut Squash Puree, Mascarpone Cheese (pasteurized Cream, Milk, Nonfat Milk Solids, Citric Acid [acidulant]), Ricotta Cheese (pasteurized Milk, Distilled Vinegar, Salt), Feta Cheese (pasteurized Milk, Salt, Cheese Cultures, Microbial Enzyme), Parmesan Cheese (pasteurized Part Skim Milk, Cheese Cultures, Salt, Microbial Enzyme), Chives, Brown Sugar, Eggs, Onion Powder, Garlic Powder, Distilled Vinegar, Salt, Sugar, Dried Pumpkin Powder, Caramelized Sugar Syrup, Molasses, White Pepper, Dried Rosemary, Nutmeg, Ground Sage, Black Pepper. Contains Milk, Egg, 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.