Corn Thins (flavoured)

Why corn thins (flavoured) is rated low

Flavoured corn thins are low FODMAP at about 1 cake (10g), with fructans staying at a low level at that serving. From there the ladder climbs steadily: larger portions are moderate and much larger portions are high, as fructans build. The interesting part of that ladder is how early it turns. There is not a lot of room between the low serving and the moderate rung, and these are snack food designed to be eaten by the handful, so the packet works against you. The seasoning is the other variable, since flavour coatings differ between products and are not all built the same way.

What changes your risk

• How many come out of the sleeve The ladder does the talking here. Low at about 1 cake (10g), moderate at larger portions, high at much larger portions. There is no gentler version of a bigger stack.
• What is in the flavour coating Seasoning blends are where onion powder, garlic powder, inulin and chicory root fibre tend to appear, and none of those are part of this rating. Read the ingredient list on the back rather than trusting the flavour name on the front.
• What you stack on top A seasoned thin invites a dip, and dips are the usual problem: hummus made from chickpeas, onion dip, tzatziki with garlic and ordinary sour cream based dips all add far more than the thins do.
• The rest of the meal The low rating covers a serving, not an afternoon. These sit better as the crunchy part of a light lunch than as an extra beside a meal that is already close to its limit.
• Spreading servings across the day The day's total is easier to manage when a snack is eaten at one sitting and then left alone, rather than grazed at from an open packet over a couple of hours.

What else works

Plain corn thins are the closest swap and carry the simpler ingredient list, so seasoning them yourself with salt, chives, the green tops of spring onions or a drizzle of garlic-infused oil gives you the flavour without the unknowns. Plain rice cakes, gluten free crackers and polenta chips fill the same role. Good toppings that stay honest include peanut butter, cheddar or parmesan, egg, cucumber and firm tofu. Steer clear of wheat crackers, rye crispbread, and any seasoned cracker or chip whose label lists onion powder, garlic powder, inulin or chicory root fibre, because a savoury seasoning is the most common place for those to hide.

How to keep it low

Turn the packet over before it goes in the trolley. Flavour names such as sour cream and chive, cheese or barbecue say nothing useful, while the ingredient panel tells you whether onion or garlic powder is in the coating. Once you have a product that reads clean, count the serving onto a plate and clip the bag shut, because the moderate rung arrives as soon as you go past about 1 cake (10g). If you want them as a base for a dip, make the dip yourself from lactose-free yoghurt with chives and garlic-infused oil, which gives you the savoury hit without the guesswork of a bought one.

Common questions

are flavoured corn thins low fodmap

At about 1 cake (10g) they are low FODMAP. The seasoning is worth checking separately, since flavour coatings can include onion powder, garlic powder or added fibres that this rating does not cover.

how many flavoured corn thins can i have

About 1 cake (10g) is low, larger portions are moderate and much larger portions are high, so one is the amount to plan around.

do flavoured corn thins have onion or garlic in them

It depends on the product. Savoury seasoning blends are a common place for onion and garlic powder, so the ingredient list on the back of the pack is the only way to know.

what is a good swap for flavoured corn thins

Plain corn thins seasoned at home with salt, chives or garlic-infused oil, or plain rice cakes and gluten free crackers, fill the same role with a shorter ingredient list.