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Are Trader Joe’s Gluten-Free Bagels Low FODMAP? (Answered)

are trader joes gluten free bagels low fodmap

Dieting isn’t always about losing weight and looking better; more often than not, diets are implemented for specific health reasons. One diet like such is the FODMAP diet, which aims to relieve various digestive issues such as bloating, gas, and diarrhea. A common question for those following the FODMAP diet is, can you eat Trader Joe’s gluten-free bagels?

The major ingredients in Trader Joe’s gluten-free bagels are rice flour, potato starch, and cane sugar. They are considered good for low FODMAP diets. While a Low FODMAP diet is not technically gluten-free, these bagels are an excellent choice for anyone suffering from digestive issues.

This article will discuss whether or not Trader Joe’s gluten-free bagels suit individuals following a Low FODMAP diet. So keep reading! We have everything you need to know whether or not you can eat Trader Joe’s gluten-free bagels on a low FODMAP diet.

Trader Joe’s and a Low Fodmap Diet

Trader Joe’s is one of the most popular supermarket chains across America, known for their wide array of products that can help day-to-day people follow their specific diets, whether they be gluten-free, vegan, keto, or even if you’re on a low FODMAP diet. 

A Low FODMAP diet is typically followed for health reasons to combat various digestive issues in people who may suffer from Irritable Bowel Syndrome.

FODMAP is an acronym for various short-chain carbohydrates, i.e., sugars that the small intestine has problems absorbing; thus, you end up with stomach pain, gas, bloating, and constipation. 

If you follow a Low Fodmap diet, you’ll likely aim to restrict foods containing fructans and short-chain carbohydrates. This includes monosaccharides, polyols, and disaccharides which are all sugars. 

You’ll likely avoid fruits such as apples, pears, mangos, honey, high fructose corn syrup, dairy products such as milk and yogurt, and other foods, including rye and wheat. 

Trader Joe’s Gluten-Free Bagel Options

If you’re following a Low FODMAP diet, you’ll likely be consuming little to no glutenous products, depending on the severity of your digestive issues.

As this is a common problem, Trader Joe’s now has a wide array of various gluten-free products, such as bagels. 

Trader Joe’s offers a wide selection of gluten-free bagels, including classic original, everything bagels, sesame bagels, and even pumpkin spice bagels.

The bagels are made in a gluten-free facility using a blend of brown rice flour, potato starch and flour, and a minor seasoning. 

Trader Joe’s ensures that the ingredients used for their gluten-free bagels are of the highest quality and refrain from using synthetic sweeteners in their products which is another benefit for anyone following a Low FODMAP diet. 

The supermarket chains assure customers that if you see the Trader Joe’s name, their products are made from quality ingredients, with no artificial preservatives or flavors, no MSG nor genetically modified ingredients, and no artificial trans fats.

Low FODMAP Status Of Trader Joe’s Gluten-Free Bagels

The Low FODMAP diet is not a gluten-free diet, and while high fructan grains such as barley, wheat, and rye are greatly minimized, gluten-free products can also be enjoyed when on a diet.

Depending on your personal issues and the severity of your digestive problems will ultimately determine how strict your Low FODMAP diet has to be.

Luckily, even if you have to follow it strictly, Trader Joe’s gluten-free bagels are an excellent choice when eaten in moderation. 

All of the major ingredients contained within Trader Joe’s gluten-free bagels are suitable for those following a Low FODMAP diet.

However, they do contain potato starch which is safe when enjoyed moderately. So, as long as you’re not eating four or more bagels a day, it’s safe for a Low FODMAP diet. 

All of Trader Joe’s gluten-free bagels contain less than 2% dehydrated onion and garlic. In normal circumstances, onion and garlic would not be considered low FODMAP; this minuscule amount of dehydrated onion and garlic is safe for anyone following a low FODMAP diet.

Tips On Choosing Low FODMAP Gluten-Free Products

When it comes to shopping for your Low FODMAP diet, it can be challenging, especially if you’re new to the diet. However, with a few tips, you can easily manage the diet and ensure that your digestive issues remain at bay. 

One of the most common tips is to find yourself a trained dietitian who has worked with gastrointestinal issues before.

They will be able to guide you through the start of your journey and give you information on the best Low Fodmap food options which are available.

Alternatively, you can find gluten-free products by checking the label and looking for a product that has been certified as low-FODMAP.

These products are generally laboratory tested and certified by either the FODMAP Friendly Food Program or Monash University.  Sticking to the basics is the best way to get started during a low FODMAP diet.

Do your own research online and stick to the major food groups such as meats, eggs, and dairy alternatives and low fructose and fructan fruits and vegetables, and you’ll feel normal as you combat your digestive issues. 

Alternatives to Gluten-Free Bagels at Trader Joe’s

So, if you’ve decided to use Trader Joe’s gluten-free bagels as a bread alternative due to your low FODMAP diet, however, if you’ve recently gone to the store only to realize they are out of stock, there are a few alternatives. 

One popular choice of gluten-free bread at Trader Joe’s is their multigrain loaf, which has more or less the exact same ingredients as their bagels. This is a great option for all bread lovers and will work great until bagels arrive in stock again. 

Frequently Asked Questions

Are Gluten-free Bagels Low FODMAP?

Depending on where you purchase your bagels will ultimately determine whether they are LOW FODMAP or not. Trader Joe’s have a wide selection of Low FODMAP bagels. 

Is Trader Joe’s Gluten-Free Bread Low FODMAP?

The majority of gluten-free bread, such as Bagels and white or brown loafs sold at Trader Joe’s, is considered safe for a low FODMAP diet, as they contain natural ingredients that are low in sugars and are made from rice flour. 

Can You Eat Bagels On a FODMAP Diet?

Yes, so long as the ingredient list is free of ingredients that contain fructose, fructans, and sugar, as well as various other ingredients which will cause further digestive stress. 

Final Thoughts

So, if you’ve recently started following a low FODMAP diet, or want to include some of the foods you used to enjoy before your digestive issues, then Trader Joe’s gluten-free bagels are a great place to begin. 

As they are made from rice flour and contain no high fructan or sugary ingredients, they are a great option for anyone following a low FODMAP diet. 


Shane is a fitness enthusiast who also has a passion for trying and cooking new foods. His favorite stores to shop at include Trader Joe's, Wholefoods Market, Sprouts, Stater Brothers, and Target.

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