Is Uncle Ben's® Long Grain & Black Beans Ready Rice Low FODMAP?

No. This product is not low FODMAP as it lists 2 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

garlic
onion
natural flavors
black beans

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

Long Grain Parboiled Rice, Black Beans, Cilantro, Canola Oil, Seasoning Blend (Sugar, Salt, Citric Acid, Maltodextrin, Malic Acid, Guar Gum, Onion*, Spice, Natural Flavors, Lime Juice Solids, Garlic*, Yeast Extract, Xanthan Gum) Enrichment (Ferric Orthophosphate, Niacinamide, Thiamine Mononitrate, Folic Acid)

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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.