Is Trader Joe's Vegetable Bird's Nests Low FODMAP?

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

Description

Lightly seasoned, crispy nests offer a crunchy exterior with a tender interior and a mild vegetal flavor. Consumers commonly use them as snackable hors d'oeuvres, salad toppers, or oven-baked sides. Reviews note convenient preparation and appealing texture, while some mention inconsistent crispness and variable seasoning intensity across batches and portions.

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Why it's not low FODMAP

onion
fermented soybeans
soy dipping sauce
wheat flour

onion

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

fermented soybeans

soy dipping sauce

wheat flour

Every flagged ingredient, explained

Notes and swaps for all 4 flagged ingredients, plus low FODMAP products to buy instead.

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Description

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Ingredients

(tempura Mix, (wheat Flour, Cornstarch, Baking Powder (sodium Bicarbonate, Sodium Acid Pyrophosphate, Monocalcium Phosphate), Salt, Glucose, Beta Carotene (color)), Onion, Carrot, Kale), Soy Dipping Sauce (water, Fermented Soybeans, Sugar, Cornstarch, Yeast Extract, Expeller Pressed Soybean Oil). Contains: Soy, 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.