Is quinoa low FODMAP?

With the consumption of quinoa increasing, you may want to know if it is low FODMAP or not.

The low FODMAP diet can be restrictive, so the more you can eat on the low FODMAP diet, the better!

This post will discuss what quinoa is, the benefits of it, whether it is low FODMAP and will provide you with some tasty recipes to give you some cooking inspiration! 

What is quinoa?

Quinoa is a versatile grain that derives from South America (1). 

There are over 3000 types of quinoa, however, in the western world red, white and black are the most widely consumed (1).

The nutritional benefits of quinoa

Quinoa has many benefits for your health, including overall health and gut health. A few of its benefits are listed below (2): 

• High in fibre, which can help to bulk up the stool and protect against gut conditions and colon cancer 
• High in protein 
• A source of iron 
• Helps to lower cholesterol, risk of diabetes and heart disease 
• It contains all nine essential amino acids

Is quinoa low FODMAP?

Yes it is!

Monash has tested quinoa and found that it is low FODMAP and safe to eat if you follow a low FODMAP diet (3). Alongside this, quinoa is naturally gluten-free and does not contain fructans (4, 5). 

Click here if you would like to know more about the low FODMAP diet. 

Why might quinoa aggravate your IBS symptoms?

As quinoa is low FODMAP, if you experience symptoms after eating it, it is not due to FODMAPs. 

Quinoa is high in fibre and an increase in fibre can cause IBS symptoms such as gas and bloating. Therefore, it is important to slowly increase fibre intake. 
If you are increasing your fibre intake, it is also important to increase your fluid intake to avoid constipation. Click here to read more on how does fibre affect IBS.

Other types of quinoa and their FODMAP content

There are a few different types of quinoa, however, the Monash has only tests red, white and black (6). Therefore, we do not know if other types are low FODMAP. 

We only know the FODMAP content if Monash has tested them, so always check the Monash app for updated information.

Low FODMAP quinoa recipes

Quinoa is such a versatile and easy ingredient to use in cooking. Here are some recipes to give you some inspiration: 

1. Low FODMAP Rainbow Quinoa Salad 
2. Asian Inspired Quinoa Salad
3. Low FODMAP Mexican Quinoa 
4. Low FODMAP Quinoa and Tuna Salad
5. Low FODMAP Salmon Quinoa Salad 
6. Quinoa Breakfast Pudding

Summary

White, red and black quinoa are all low FODMAP and have been tested by Monash. They are safe to eat if you are following a low FODMAP diet.

You can get creative with quinoa and use it in several different ways in your meals to make them more filling and to boost your protein and fibre intake. 

Quinoa can aggravate IBS symptoms due to its high fibre content, so it is important to slowly increase your consumption so your gut can adjust. If you increase your fibre intake, remember to increase your fluid intake too to avoid constipation!

Written by Maiya Bahra Student Dietitian, reviewed by Serena Bansal Registered Dietitian BSc Hons, and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert