Are any grains low in FODMAP? Yes, and here’s what you need to know.

December 17, 2025 •

4 min read

Over 70% of people with IBS report an improvement in symptoms on a low FODMAP diet, leading to questions about suitable foods, including grains. The good news is that yes, many grains are low in FODMAPs and can be a safe and nutritious part of your diet.

Quick Summary

This guide reveals the best low FODMAP grain options, from staple choices like rice and quinoa to ancient grains like millet and buckwheat. It explains why some grains are high in FODMAPs, clarifies the difference between low FODMAP and gluten-free, and offers tips for incorporating gut-friendly grains into your daily meals.

Key Points

Low FODMAP Options: Many grains are safe, including rice, quinoa, oats, millet, and buckwheat, though some require portion control.
High FODMAP Grains to Avoid: Wheat, barley, rye, and ancient wheats like spelt are high in fructans and should be limited.
Gluten-Free Isn't Always Low FODMAP: Check labels on gluten-free products for added high FODMAP ingredients like inulin or soy flour.
Portion Size Matters: For grains like oats and some corn products, serving size is critical to keeping the meal low FODMAP.
Sourdough Is Different: The fermentation process in true sourdough bread breaks down fructans, making it a low FODMAP choice in small servings.
Versatile and Nutritious: Low FODMAP grains offer important energy, fiber, and nutrients and can be used in a wide variety of meals.
Monash University App: The most reliable resource for up-to-date FODMAP information and serving sizes is the Monash University app.

Understanding Grains and FODMAPs

For those following a low FODMAP diet, navigating the grain aisle can be confusing. While certain common grains like wheat, rye, and barley are high in fructans (a type of fermentable oligosaccharide) and should be limited, many others are naturally low in FODMAPs. The key is understanding that FODMAP content depends on the specific grain type, processing method, and portion size. A gluten-free label is often helpful but not a guarantee of a low FODMAP product, so checking ingredients is crucial.

Low FODMAP Grains You Can Enjoy

The following grains have been tested by Monash University and confirmed to be low FODMAP at specific serving sizes, providing a solid foundation for your gut-friendly meals:

Rice: All types, including white, brown, basmati, and jasmine, are low FODMAP in standard servings. Rice is a versatile and accessible staple for many meals.
Quinoa: A complete protein source and pseudo-grain that is low in FODMAPs, available in white, red, and black varieties. Quinoa is great for salads, pilafs, or as a side dish.
Oats: Both rolled and steel-cut oats are low FODMAP in moderation (typically a 1/2 cup uncooked serving). Be sure to opt for plain oats and check for any high FODMAP additives in processed products.
Millet: A small, easy-to-digest whole grain with a mild, nutty flavor. It's a great option for breakfast bowls or pilafs.
Buckwheat: Despite its name, buckwheat is not related to wheat and is naturally gluten-free and low FODMAP. It can be used as a porridge, in salads, or as flour for baking.
Corn: Corn's FODMAP content varies significantly by type and processing. Corn tortillas, cornmeal, and plain popcorn are generally low FODMAP, but fresh sweetcorn is higher in sorbitol and should be portion-controlled. Canned corn kernels have a higher low FODMAP tolerance due to the FODMAPs leaching into the canning water.
Sourdough Bread: The long fermentation process of traditional sourdough bread, even when made with wheat or spelt, breaks down fructans, making it a lower FODMAP option in small portions.

High FODMAP Grains to Limit

To manage symptoms during the elimination phase of the diet, it is important to limit grains that are high in fructans. These include:

Wheat: Found in most traditional breads, pasta, crackers, and many baked goods.
Rye: Commonly used in rye bread, crackers, and some cereals.
Barley: Found in barley groats, soups, and certain breads.
Ancient Grains: This includes spelt, farro, freekeh, and kamut, which are all types of wheat and therefore high in fructans.

Low FODMAP vs. Gluten-Free: A Critical Distinction

Many gluten-free products are also low FODMAP, but this isn't always the case, and confusing the two can lead to digestive issues. The key difference lies in what is being avoided:

Gluten-Free Diet: Avoids the protein gluten found in wheat, barley, and rye. It is essential for individuals with Celiac Disease.
Low FODMAP Diet: Reduces the intake of specific fermentable carbohydrates (FODMAPs). Wheat, rye, and barley are limited because they contain fructans, a type of FODMAP, not because of the gluten protein.

It is crucial to read labels on gluten-free products. Some may contain high FODMAP ingredients like soy flour, fruit juice concentrates, or fiber additives like inulin, which can still trigger symptoms.

Comparison of Low and High FODMAP Grains

To help visualize the differences, here is a comparison table of common low and high FODMAP grains, based on Monash University data:


Grain	FODMAP Status	Common Uses	Key Consideration
White Rice	Low FODMAP	Side dishes, stir-fries, risotto	Versatile and highly digestible
Brown Rice	Low FODMAP	Side dishes, grain bowls, salads	Higher in fiber than white rice
Quinoa	Low FODMAP	Salads, bowls, side dishes, porridge	High in protein; a nutritious pseudo-grain
Oats (Rolled/Steel-Cut)	Low FODMAP (moderate portion)	Porridge, cookies, baked goods	Portion size is key; 1/2 cup uncooked is safe
Buckwheat	Low FODMAP	Porridge, pancakes, flour for baking	Earthy flavor; not a type of wheat
Corn Tortillas	Low FODMAP	Wraps, tacos, nachos	Ensure they are 100% corn without wheat flour
Wheat	High FODMAP	Bread, pasta, cereals	Contains fructans; limit during elimination
Barley	High FODMAP	Soups, stews, grains	High in fructans; avoid during elimination
Rye	High FODMAP	Rye bread, crackers	High in fructans; avoid during elimination
Farro/Spelt	High FODMAP	Soups, salads	Ancient wheat varieties high in fructans

Cooking Tips for Low FODMAP Grains

Incorporating low FODMAP grains into your diet is simple and can add flavor and fiber. Here are some ideas:

Oatmeal: Start your day with a comforting bowl of oatmeal made with low FODMAP milk alternatives like almond milk or lactose-free milk. Top with low FODMAP fruits like strawberries or blueberries.
Quinoa Bowls: Use quinoa as a base for hearty grain bowls with roasted vegetables (carrots, zucchini, bell peppers), lean protein, and a simple olive oil dressing.
Rice Pilaf: Create a flavorful rice pilaf by sautéing rice in garlic-infused olive oil and cooking it in low FODMAP broth. Add vegetables like carrots and fresh herbs.
Buckwheat Porridge: Try buckwheat groats cooked into a warm porridge for a change from oats. It offers a unique texture and flavor.
Low FODMAP Pasta: Look for pasta made from 100% corn, rice, or quinoa for your favorite pasta dishes.

Conclusion

While the low FODMAP diet may seem restrictive, it is far from a grain-free diet. Many delicious and nutritious grains are perfectly safe to enjoy, including rice, quinoa, millet, buckwheat, and oats within recommended portions. By understanding which grains are naturally low in FODMAPs and paying attention to preparation methods and ingredients in processed products, you can maintain a varied and satisfying diet while effectively managing digestive symptoms. Always remember to consult the Monash University FODMAP app for the most accurate and up-to-date serving size information.(https://antonelladewell.com/5-low-fodmap-ancient-grains-and-how-to-use-them/)

Frequently Asked Questions

Wheat is typically limited during the elimination phase of the low FODMAP diet because it contains fructans, which can trigger symptoms in sensitive individuals. However, traditional sourdough bread made from wheat is often tolerated in small quantities because the long fermentation process reduces the fructan content.

Yes, most types of rice, including white, brown, basmati, and jasmine, are naturally low in FODMAPs and safe to eat. Some varieties like red and black rice contain moderate FODMAP levels only at very large serving sizes, but standard portions are well tolerated.

Since not all gluten-free products are low FODMAP, you should check the ingredients list carefully. Look for added high FODMAP ingredients like onion or garlic powder, inulin, or certain fruit concentrates. For the most reliable information, look for products certified by Monash University or use their app.

Yes, corn tortillas are low FODMAP, but it is important to choose ones made from 100% corn flour. Some products may contain added wheat flour, which is high in fructans. Plain corn chips are also safe, but check for high FODMAP seasonings.

To get enough fiber, focus on low FODMAP whole grains like brown rice, oats (in moderation), quinoa, millet, and buckwheat. These options provide dietary fiber without the high fructan load of wheat or barley.

Yes, portion size is a critical factor for some grains. For example, oats are low FODMAP in a 1/2 cup serving but may become high FODMAP in larger amounts. Following Monash University guidelines for portion sizes helps prevent FODMAP stacking and symptoms.

You can add rich flavor by using garlic-infused oil, onion-infused oil, the green tops of scallions or chives, fresh herbs like parsley and cilantro, and low FODMAP broths. Spices, ginger, and citrus zest can also add depth.