Low FODMAP grains list (high FODMAP list + recipes included)

Have you been looking for a list of low FODMAP grains you can eat? You’ve come to the right place! 

This blog will explore all grains, including wheat, oats, and rice, and whether they are low FODMAP.

Grains tend to make up the bulk of a balanced diet, so read on to find out how to include them while keeping your diet low in FODMAPs.

What are grains?

Grain, or cereal, is the harvested seed of grasses such as wheat, oats, rice, and corn. Grains are a food staple in almost every culture in the world.

Grains consist of three parts:

1. The bran (outermost layer) contains fiber and B vitamins.
2. The endosperm (middle layer) contains carbohydrates and some protein.
3. The germ (core) contains oils, vitamins, proteins, minerals, and antioxidants.

You may have heard of the terms whole grain and refined grain. The differences between the two are as follows.

Whole grains consist of all three layers mentioned above, and typical examples include whole wheat flour, brown rice, and quinoa. 

Refined grains have had the bran and germ removed through a process called milling, leaving just the endosperm. 

Examples of refined grains are white flour, white rice, wheat germ, and bran (1). 

Grains can then usually undergo further processing, such as turning white flour into bread or corn into tortillas.

The benefits of grains on a low FODMAP diet

Cereals and grains are fundamental components of a balanced diet. They offer various health benefits and serve as a primary source of carbohydrates for many people.

Carbohydrates are our body’s main energy source, and choosing whole grains containing protein and fiber allows for sustained energy levels throughout the day.

Whole grains high in fiber help to maintain bowel health, lower cholesterol levels, and keep you fuller for longer. 

Furthermore, whole grains contain micronutrients such as B vitamins, vitamin E, magnesium, manganese, phosphorus, and selenium (2).

Research has even shown that higher consumption of whole grains is associated with a lower risk of diseases, e.g., type 2 diabetes, cardiovascular disease, and some cancers (3).

Consuming whole grains regularly is particularly important for someone on a low FODMAP diet.

Due to the restrictive nature of the low FODMAP diet, you will naturally consume less than you may have previously. 

Therefore, to gain all the benefits mentioned above, you must make a conscious effort to consume low-FODMAP-friendly grains more often.

Which grains are Low FODMAP?

Since starting your low FODMAP journey, you may have found that your favorite wheat-containing foods are off-limits.  

Wheat-containing foods such as pasta, breakfast cereal, biscuits, bread, and gnocchi contain high amounts of the FODMAP fructan. 

Consuming foods high in fructans can cause IBS symptoms such as bloating or gas. Check out our Low FODMAP Diet blog post to read more about why this happens.

However, it is not all doom and gloom! There are a number of low FODMAP grains for you to try out there. 

Here are 15 low FODMAP grains: 

1. Amaranth (puffed)
2. Buckwheat (kernels, flour, soba noodles)
3. Chia seeds
4. Corn (corn flour and popcorn)
5. Flaxseed
6. Hemp seeds
7. Millet (grain, flour)
8. Oats
9. Polenta
10. Quinoa (flakes, flour, pasta, grain)
11. Rice (brown)
12. Sorghum (flour)
13. Teff flour

If you want guidance on gluten-free bread and pasta, we have two great blog posts to check out: low FODMAP bread and low FODMAP pasta guide.

Low FODMAP grain recipes 

You may be relieved to know that there are still plenty of low FODMAP grains to include in your diet and reap all their great health benefits. 

We have put together 10 recipes using low FODMAP grains for some ideas on how to prepare them:

1. Vegan Soba Noodle Salad 
2. Savory Polenta 
3. Low FODMAP Rainbow Quinoa Salad
4. Healthy Gluten-Free Cacao Amaranth Granola
5. Low FODMAP fluffy pancakes 
6. Low FODMAP Tortilla Pizza 
7. Homemade Corn Tortillas 
8. Homemade Popcorn a Low FODMAP Snack 
9. Sorghum Flour Recipes 
10. Low FODMAP Falafel with Millet 

Summary

You now have a variety of low FODMAP grains to choose from and include as part of your balanced diet. 

Remember to choose whole grains over refined grains when possible to reap the benefits from all 3 layers.

Enjoy testing out the recipes we have listed, but also explore other recipes that use grains suitable for your low FODMAP diet.

Written by Stella Gordon, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert