Is Wow Bao Spicy Mongolian Beef Bun, 10 Oz - 10 Oz. Low FODMAP?

No. This product is not low FODMAP as it lists 4 ingredients that are likely high FODMAP at 1 serving and 10 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 juice concentrate
garlic
non fat dry milk
chili paste with garlic
natural flavor
chicken broth
sugar & mushroom
mushroom dark soy sauce
+6 more

onion juice concentrate

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

All Purpose Flour Bleached Enriched (Bleached Wheat Flour, Niancin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Enzyme, Folic Acid), Water, Sugar, Non Fat Dry Milk, Creamy Liquid Shortening (Partially Hydrogenated Soybean Oil, Soybean Oil, Tbhq And Citric Acid (Added As An Antioxidant), Dimethyl Polysiloxane (Added As A Defoaming Agent)), Baking Powder (Cornstarch, Sodium Bicarbonate, Sodium Aluminum Sulfate, Monocalcium Phosphate), Active Dry Yeast (Sorbitan Monostearate), Filling: Beef Chuck (Ground), Green Onions, Bamboo Shoot (Bamboo Shoots And Water), Bean Sauce (Water, Soya Bean, Salt, Wheat Flour, Sugar, Sesame Oil And Spices), Red Chili Fresno, Chicken Broth (Chicken Broth Contains Less Than 1% Of: Salt, Dextrose, Chicken Fat, Monosodium Glutamate, Hydrolyzed Wheat Glute, Natural Flavor, Autolyzed Yeast Extract, Carrot Juice Concentrate, Mono And Diglycerides, Xanthan Gum, Onion Juice Concentrate), Ginger, Chili Paste With Garlic (Chili, Salt, Soy Bean Oil, Garlic), Chicken Fat, Red Pepper, Garlic, Corn Starch, Mushroom Dark Soy Sauce (Water, Soya Beans, Wheat Flour, Salt, Sugar & Mushroom), Sesame Seed Oil, Salt, Red Chili (Ground)

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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.