What Grains Can I Eat on a Low FODMAP Diet?

According to Monash University research, many people following a low FODMAP diet mistakenly avoid all grains, leading to unnecessary dietary restrictions and potential nutrient deficiencies. This guide will clear up the confusion by outlining exactly what grains can I eat on a low FODMAP diet to support gut health while enjoying a varied diet.

Quick Summary

This guide provides a comprehensive list of grains and grain products that are safe for a low FODMAP diet, distinguishing between low and high FODMAP varieties. It covers everything from rice and quinoa to corn and oats, including important portion size considerations and tips for reading labels to avoid hidden triggers.

Key Points

• Low FODMAP grains are plentiful: Enjoy rice (white and brown), quinoa, oats (portion-controlled and certified gluten-free), millet, buckwheat, and sorghum.

• Portion sizes matter for some grains: Monitor intake of grains like oats, corn, and sourdough bread, as they can become high FODMAP in larger amounts.

• Avoid high FODMAP grains initially: During the elimination phase, steer clear of wheat, barley, and rye, and products made from them, due to high fructan content.

• Read labels carefully: Don't assume all gluten-free products are low FODMAP; check for added high FODMAP ingredients like high-fructose corn syrup, onion, or garlic.

• Sourdough bread can be an option: The fermentation process in sourdough reduces its fructan content, making some varieties low FODMAP in small servings.

• Explore pseudo-grains: Items like quinoa and buckwheat are technically seeds but function as grains and are excellent, nutrient-rich low FODMAP options.

Understanding the Role of Grains in a Low FODMAP Diet

The low FODMAP diet is a temporary elimination diet used to manage symptoms of irritable bowel syndrome (IBS) and other functional gut disorders. FODMAPs are specific types of carbohydrates that can cause digestive distress in sensitive individuals. Many traditional grains, such as wheat, barley, and rye, are high in fructans, a type of FODMAP, and are therefore restricted during the initial elimination phase. However, this does not mean all grains are off-limits. Many grains are naturally low in FODMAPs and can provide essential energy, fiber, and nutrients without triggering symptoms.

Safe Low FODMAP Grain Options

Navigating the world of grains on a low FODMAP diet is all about making smart swaps. Below is a list of grains that have been tested and approved as low FODMAP by Monash University, the leading authority on FODMAP research.

Rice (Brown and White): A versatile and safe staple, both brown and white rice are naturally low in FODMAPs. They can be enjoyed freely as a base for meals, in salads, or as a side dish. Rice-based products like rice noodles, rice cakes, and rice flour are also excellent options.

Quinoa: Often used like a grain, quinoa is actually a gluten-free seed that is rich in protein and fiber. It is a fantastic low FODMAP option, available in white, red, and tricolor varieties. Quinoa flakes and pasta are also safe to consume.

Oats: A classic breakfast grain, oats can be enjoyed in moderation on a low FODMAP diet. Rolled oats, steel-cut oats, and oat flour are all suitable, but portion sizes are important. For example, a 1/2 cup serving of uncooked rolled oats is a safe portion. Always opt for certified gluten-free oats to avoid cross-contamination with wheat.

Millet: An ancient, gluten-free grain that is easy to digest. Millet has a mild, slightly sweet flavor and is a good source of B vitamins and magnesium. It can be used as a porridge or as a substitute for rice.

Buckwheat: Despite its name, buckwheat is not related to wheat and is both gluten-free and low FODMAP. It can be found as groats for hot cereal or salads, or as flour for baking. Ensure soba noodles are made from 100% buckwheat, as many contain wheat flour.

Corn (Maize): Corn-based products like corn tortillas, cornmeal, polenta, and popcorn are generally low FODMAP. However, portion control is key, especially with sweetcorn, which can be higher in polyols. Always check for added high FODMAP ingredients in processed corn products.

Sorghum: This gluten-free whole grain is low in FODMAPs and can be used in flour form for baking or as whole grain kernels.

Teff: One of the world's smallest grains, teff is naturally gluten-free and low FODMAP, with a nutty flavor. It is commonly used to make the Ethiopian flatbread injera and can be used as flour in baking.

The Importance of Portion Size

While many grains are low FODMAP, some contain moderate amounts that can become high FODMAP when consumed in larger quantities. Using a reliable resource like the Monash University FODMAP app is highly recommended for accurate portion size information. For example, sourdough bread made with spelt or wheat flour can be low in FODMAPs due to the fermentation process, but only in specific serving sizes. Always check the latest information to ensure your portions are safe for your tolerance level.

High FODMAP Grains to Avoid

Understanding which grains to avoid is just as crucial as knowing which to eat. The following grains are high in fructans and should be avoided during the elimination phase of the low FODMAP diet:

• Wheat: The primary source of FODMAPs in many Western diets, found in most breads, pastas, and baked goods.
• Barley: Found in many cereals, baked goods, and used in some beers.
• Rye: Used in bread, crackers, and other baked goods.
• Other high-FODMAP wheat variants: This includes ancient grains like spelt, farro, kamut, and einkorn.

Comparison Table: Low vs. High FODMAP Grains

Feature	Low FODMAP Grains	High FODMAP Grains
Examples	Rice, Quinoa, Oats (GF), Millet, Buckwheat, Corn	Wheat, Barley, Rye, Spelt, Farro
Key FODMAP	Low or negligible content of fructans or GOS	Primarily high in fructans
Considerations	Portion control required for some (e.g., oats, corn)	Avoid during elimination phase
Gluten	Many are naturally gluten-free	All contain gluten (protein, not FODMAP)
Common Use	Side dishes, hot cereal, baking, pasta	Breads, traditional pastas, many processed snacks

Label Reading and Cross-Contamination

When purchasing grains and grain products, always be a vigilant label reader. While a product may be marketed as "gluten-free," it doesn't automatically mean it's low FODMAP. It could contain other high FODMAP ingredients like honey, high-fructose corn syrup, or flavorings containing onion or garlic. Always look for certification logos, such as the Monash University low FODMAP certification, which indicates the product has been tested and approved. When buying oats, ensure they are certified gluten-free to prevent cross-contamination that can occur during processing.

Conclusion

Embracing a low FODMAP diet does not mean saying goodbye to grains. By choosing naturally low FODMAP options like rice, quinoa, and millet, and being mindful of portion sizes for others such as oats and corn, you can maintain a balanced and satisfying diet. For optimal gut health, it is important to replace high FODMAP grains like wheat and rye with safe alternatives during the elimination phase. Remember to always double-check product labels for hidden FODMAPs and consult with a dietitian if you need personalized advice. A diverse intake of low FODMAP grains provides sustained energy and essential nutrients, proving that a gut-friendly diet can also be delicious and varied.

Sources

OnPoint Nutrition: Low FODMAP Grains for IBS. (2025). [https://www.onpoint-nutrition.com/blog/low-fodmap-grains-for-ibs] LinkedIn: Low FODMAP Grains: An IBS Dietitian's Guide to Elevate Your Diet. (2025). [https://www.linkedin.com/pulse/low-fodmap-grains-ibs-dietitians-guide-elevate-your-diet-dewell-ysb3c] The Green Leek: Healthy Low Fodmap Grains. (2023). [https://thegreenleek.com/low-fodmap-grains/] Kate Scarlata RDN: Low FODMAP Grain-like Seeds…and how to add them to your diet. (2020). [https://blog.katescarlata.com/2020/01/14/low-fodmap-grain-like-seeds-and-how-to-add-them-to-your-diet/]

Frequently Asked Questions

Is rice considered a low FODMAP grain?

Yes, both white and brown rice are considered low FODMAP and can be enjoyed freely as part of the diet. Rice-based products like rice flour and rice noodles are also safe.

Can I eat oats on a low FODMAP diet?

Yes, oats are low FODMAP in specific portion sizes. For example, a 1/2 cup uncooked serving of rolled oats is generally well-tolerated. It is important to use certified gluten-free oats to avoid contamination with wheat.

What about wheat bread on a low FODMAP diet?

Most wheat products, including regular wheat bread, are high in fructans and should be avoided during the elimination phase. However, certain sourdough breads, especially those made from spelt, can be low FODMAP in small amounts due to the fermentation process.

Is quinoa a safe grain for the low FODMAP diet?

Quinoa is an excellent, protein-rich, and naturally gluten-free seed that is safe for a low FODMAP diet. All varieties, including white, red, and black, are suitable.

Are corn products like cornflakes low FODMAP?

Yes, many corn-based products such as cornflakes, corn tortillas, and polenta are low FODMAP. However, portion sizes should be monitored, and always check for added high FODMAP ingredients on the label.

Why are wheat, barley, and rye high in FODMAPs?

These grains contain high amounts of fructans, a type of fermentable carbohydrate that can trigger digestive symptoms like bloating, gas, and pain in individuals with IBS. They are therefore restricted during the low FODMAP elimination phase.

Are gluten-free grains always low FODMAP?

No, a product being gluten-free does not automatically make it low FODMAP. While many low FODMAP grains are naturally gluten-free, other high FODMAP ingredients can be added to processed products. Always read labels carefully.