Is Trader Joe's Spicy Lentil Wrap With Spicy Tahini Sauce 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

garlic
onion
red pepper paste
wheat flour
unbleached enriched flour
green onion
+3 more

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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Ingredients

Lentil & Bulgur Mix (water, Red Lentils, Onion, Bulgur Wheat, Canola Oil, Parsley, Green Onion, Salt, Cumin, Crushed Chili Peppers) Lavash Bread (unbleached Enriched Flour [wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Yeast, Salt) Cabbage, Spicy Tahini Sauce (tahini [sesame Seeds], Lemon Juice Concentrate, Water, Parsley, Garlic, Salt, Crushed Chili Peppers), Red Pepper Paste (water, Crushed Chili Peppers, Canola Oil, Salt, Citric Acid. Contains Wheat and Sesame.

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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.