Is Trader Joe's Spicy Queso Dip Low FODMAP?

No. This product is not low FODMAP as it lists 3 ingredients that are likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

onions
onion powder
garlic powder
cornstarch, red bell peppers, bell peppers, citric acid
tomato paste

onions

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

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Ingredients

Pasteurized Process Cheese (cheddar Cheese (pasteurized Milk, Cheese Culture, Salt, Enzymes), Cream, Water, Citric Acid (acidifier), Salt), Water, Pasteurized Milk (milk, Vitamin D3), JalapeÑo Peppers, Chipotle Peppers, Distilled White Vinegar, Smoked Dried Chipotle Peppers, Tomato Paste, Salt, Dried Red Chili Peppers, Spices (including Ground Bay Leaves), Cumin, Onion Powder, Garlic Powder, Heavy Cream. Contains 2% Or Less Of: Cornstarch, Red Bell Peppers, Bell Peppers, Water, Citric Acid (to Preserve), Green Bell Peppers, Cultured Nonfat Dry Milk Powder, Onions, Smoked Paprika, Lactic Acid Powder, Xanthan Gum, Salt, Nisin (to Preserve), Ground Red Pepper, Sodium Citrate, Onion Powder. Contains: Milk

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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.