Is Whole Foods Market, Spicy Pinto Bean Empanadas, 6 Ounce Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 5 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

onion
pinto beans
malted barley flour
wheat flour
unbleached enriched wheat flour
crushed red pepper
+1 more

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

+3 more in the app

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Ingredients

pinto beans, onion, water, celery, cilantro, carrot, lime juice, tamarind, non-gmo expeller pressed canola oil, jalapeno pepper, salt, cumin, crushed red pepper, dough: unbleached enriched wheat flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), non-gmo palm oil, spinach powder

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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.