Is Wegmans Whole Wheat Cracked Black Pepper Flavored Baked Crackers, Whole Wheat Cracked Black Pepper Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 1 ingredient 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
whole grain wheat

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

garlic powder

whole grain wheat

Every flagged ingredient, explained

Notes and swaps for all 3 flagged ingredients, plus low FODMAP products to buy instead.

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Ingredients

WHOLE GRAIN WHEAT, HIGH OLEIC SAFFLOWER OIL, MALTODEXTRIN, CONTAINS 2% OR LESS OF EACH: EXTRA VIRGIN OLIVE OIL, BLACK PEPPER, SALT, ONION POWDER, GARLIC POWDER, NATURAL FLAVOR.

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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.