Grains and tubers

Safe serving: 1265.8 g

Basmati rice

Safe serving: 1485.1 g

Brown rice

Safe serving: 164.8 g

Buckwheat

Safe serving: 465.1 g

Congee

Safe serving: Low serving not established

Corn flour

Safe serving: Low serving not established

Corn tortilla

Safe serving: Low serving not established

Cornstarch

Safe serving: No practical limit

Gluten-free bread

Safe serving: 65 g

Gluten-free croissant

Safe serving: 96.8 g

Gluten-free hamburger bun

Safe serving: No practical limit

Gluten-free palmier

Safe serving: 55.6 g

Gluten-free pasta

Safe serving: 176.5 g

Gluten-free pie dough

Safe serving: No practical limit

Gluten-free pizza dough

Safe serving: No practical limit

Gluten-free puff pastry

Safe serving: No practical limit

Gluten-free toasted bread

Safe serving: 49.2 g

Injera

Safe serving: Low serving not established

Jasmine rice

Safe serving: 1265.8 g

Konjac pasta (shirataki)

Safe serving: Low serving not established

Millet

Safe serving: 200 g

Oats (rolled)

Safe serving: 47.6 g

Pie dough

Safe serving: 103.4 g

Polenta (cornmeal)

Safe serving: 652.2 g

Potato starch

Safe serving: No practical limit

Puff pastry

Safe serving: 136.4 g

Quesadilla

Safe serving: Low serving not established

Quinoa

Safe serving: 290.4 g

Quinoa pasta

Safe serving: 211.4 g

Rice cakes

Safe serving: 23.3 g

Rice flour

Safe serving: Low serving not established

Rice noodles

Safe serving: Low serving not established

Salmon sushi (maki/nigiri)

Safe serving: Low serving not established

Sorghum

Safe serving: Low serving not established

Sourdough spelt bread

Safe serving: 100 g

Sourdough wheat bread

Safe serving: 73.2 g

Toasted bread

Safe serving: 19.7 g

White rice

Safe serving: 1265.8 g

Moderate (11)

The safe serving is smaller than a regular one: adjust the amount.

Cornflakes

Safe serving: 30 g

Egg noodles

Safe serving: 88.2 g

Flour tortilla (wrap)

Safe serving: 40 g

Gluten-free bun

Safe serving: 28.3 g

Gluten-free cake

Safe serving: 39 g

Potato gnocchi

Safe serving: 100 g

Puffed rice cereal

Safe serving: 30 g

Soba noodles

Safe serving: 90 g

Spelt flour

Safe serving: 30.6 g

Teff

Safe serving: 100 g

Wheat pasta (cooked)

Safe serving: 88.2 g

High FODMAP (235)

A regular serving exceeds the safe serving. Check how much fits: it is not a ban.

Açorda (garlic bread soup)

Safe serving: 0 g

Amaranth

Safe serving: Low serving not established

Apple crumble

Safe serving: Low serving not established

Apple pie

Safe serving: Low serving not established

Arancini

Safe serving: 0 g

Arroz a banda

Safe serving: 0 g

Ash-e reshteh

Safe serving: 0 ml

Bagel

Safe serving: 0 g

Baguette

Safe serving: 24.6 g

Baião de dois

Safe serving: 0 g

Baked rice

Safe serving: 0 g

Bánh xèo

Safe serving: 0 g

Barbecue pizza

Safe serving: 0 g

Barley

Safe serving: 0 g

Beef Wellington

Safe serving: 0 g

Bibimbap

Safe serving: 0 g

Biryani

Safe serving: 0 g

Black forest cake

Safe serving: Low serving not established

Blini

Safe serving: 0 g

Börek

Safe serving: 0 g

Boxed macaroni and cheese

Safe serving: Low serving not established

Brioche

Safe serving: Low serving not established

Bruschetta

Safe serving: 0 g

Bulgur wheat (cooked)

Safe serving: 44 g

Bún bò Huế

Safe serving: 0 ml

Bunny chow

Safe serving: 0 g

Burger bun

Safe serving: 19.2 g

Burrito

Safe serving: 0 g

Cannelloni

Safe serving: 0 g

Cepelinai

Safe serving: 0 g

Challah

Safe serving: 0 g

Chapati (roti)

Safe serving: 0 g

Char kway teow

Safe serving: 0 g

Cheese pastry

Safe serving: Low serving not established

Cheese ravioli

Safe serving: Low serving not established

Chicken rice

Safe serving: 0 g

Chilaquiles

Safe serving: 0 g

Chocolate swiss roll

Safe serving: Low serving not established

Chocolate-filled cereal

Safe serving: Low serving not established

Choripán

Safe serving: 0 g

Chow mein

Safe serving: 0 g

Ciabatta

Safe serving: 24.5 g

Cocido broth soup

Safe serving: 0 ml

Colombian tamal

Safe serving: 0 g

Cơm tấm

Safe serving: 0 g

Cornish pasty

Safe serving: 0 g

Couscous (wheat)

Safe serving: 0 g

Couscous with meat

Safe serving: 0 g

Coxinha

Safe serving: 0 g

Crêpe

Safe serving: Low serving not established

Crispbread

Safe serving: Low serving not established

Croissant

Safe serving: 13.6 g

Crumpet

Safe serving: 0 g

Custard tart

Safe serving: Low serving not established

Dan dan noodles

Safe serving: 0 g

Duck rice

Safe serving: 0 g

Éclair

Safe serving: Low serving not established

Empanada

Safe serving: 0 g

Enchiladas

Safe serving: 0 g

English muffin

Safe serving: 0 g

Ensaimada

Safe serving: 0 g

Fajitas

Safe serving: 0 g

Farofa

Safe serving: 0 g

Fideuà (noodle paella)

Safe serving: 0 g

Filled pasta (ravioli, tortellini)

Safe serving: Low serving not established

Flammkuchen (tarte flambée)

Safe serving: 0 g

Focaccia

Safe serving: 24.5 g

Four cheese pizza

Safe serving: 0 g

French toast

Safe serving: 0 g

Fried rice

Safe serving: 0 g

Galinhada

Safe serving: 0 g

Gallo pinto

Safe serving: 0 g

German onion tart

Safe serving: 0 g

Gluten-free biscuits

Safe serving: 5.6 g

Gluten-free muesli

Safe serving: Low serving not established

Graham flour

Safe serving: Low serving not established

Gyoza

Safe serving: 0 g

Gyudon

Safe serving: 0 g

Haemul pajeon (seafood scallion pancake)

Safe serving: 0 g

Haleem

Safe serving: 0 g

Hallaca

Safe serving: 0 g

Ham sandwich

Safe serving: 24.5 g

Hawaiian pizza

Safe serving: Low serving not established

Hayashi rice

Safe serving: 0 g

Hot dog

Safe serving: 0 g

Instant noodles

Safe serving: 0 g

Jambalaya

Safe serving: 0 g

Japanese curry

Safe serving: 0 g

Japchae

Safe serving: 0 g

Jjajangmyeon

Safe serving: 0 g

Jollof rice

Safe serving: 0 g

Juane

Safe serving: 0 g

Kabsa

Safe serving: 0 g

Katsu curry

Safe serving: 0 g

Katsudon

Safe serving: 0 g

Kenyan pilau

Safe serving: 0 g

Khao pad

Safe serving: 0 g

Khao soi

Safe serving: 0 g

Khinkali

Safe serving: 0 g

Kibbeh

Safe serving: 0 g

Kibinai

Safe serving: 0 g

Kısır

Safe serving: 0 g

Kottu roti

Safe serving: 0 g

Lagman

Safe serving: 0 g

Lahmacun

Safe serving: 0 g

Laksa

Safe serving: 0 ml

Lasagne

Safe serving: 0 g

Leek tart

Safe serving: 0 g

Liangpi

Safe serving: 0 g

Lo mein

Safe serving: 0 g

Lobster rice

Safe serving: 0 g

Lumpia

Safe serving: 0 g

Manchegan gachas

Safe serving: 0 g

Mandu

Safe serving: 0 g

Manti

Safe serving: 0 g

Mantou (steamed bun)

Safe serving: 0 g

Maqluba

Safe serving: 0 g

Matzo (unleavened bread)

Safe serving: 0 g

Mexican tamal

Safe serving: 0 g

Mhadjeb

Safe serving: 0 g

Migas (fried breadcrumbs)

Safe serving: 0 g

Milk bread roll

Safe serving: Low serving not established

Mille-feuille

Safe serving: 0 g

Mohinga

Safe serving: 0 ml

Momo

Safe serving: 0 g

Monkfish rice

Safe serving: 0 g

Muesli (regular)

Safe serving: 0 g

Mushroom béchamel crêpe

Safe serving: Low serving not established

Naan bread

Safe serving: 0 g

Napolitan spaghetti

Safe serving: 0 g

Nasi goreng

Safe serving: 0 g

Nasi kuning

Safe serving: 0 g

Nasi lemak

Safe serving: 0 g

Nasi uduk

Safe serving: 0 g

Noodle casserole

Safe serving: 0 g

Okonomiyaki

Safe serving: 0 g

Omurice

Safe serving: 0 g

Orecchiette with turnip tops

Safe serving: 0 g

Oyakodon

Safe serving: 0 g

Pad see ew

Safe serving: 0 g

Pad thai

Safe serving: 0 g

Pad woon sen

Safe serving: 0 g

Pain au chocolat

Safe serving: 0 g

Palmier pastry

Safe serving: 21.7 g

Pancakes

Safe serving: 0 g

Pancit

Safe serving: 0 g

Panettone

Safe serving: 0 g

Paratha

Safe serving: 0 g

Pasta alla Norma

Safe serving: 0 g

Pasta carbonara

Safe serving: 0 g

Pasta gratin

Safe serving: Low serving not established

Pasta in cream sauce (dry mix)

Safe serving: Low serving not established

Pasta puttanesca

Safe serving: 0 g

Pasta with chorizo

Safe serving: 0 g

Pasta with tomato sauce

Safe serving: 0 g

Pastel de nata

Safe serving: 0 g

Pastitsio

Safe serving: 0 g

Pelmeni

Safe serving: 0 g

Pepperoni pizza

Safe serving: 0 g

Peruvian chaufa rice

Safe serving: 0 g

Philly cheesesteak

Safe serving: 0 g

Pierogi

Safe serving: 0 g

Pita bread (wheat)

Safe serving: 28 g

Pizza Margherita

Safe serving: 0 g

Placki ziemniaczane

Safe serving: 0 g

Plov

Safe serving: 0 g

Poha

Safe serving: 0 g

Prego (steak sandwich)

Safe serving: 0 g

Pulao

Safe serving: 0 g

Pumpernickel bread

Safe serving: 26 g

Ramen noodles (wheat)

Safe serving: 0 g

Rfissa

Safe serving: 0 g

Rice and black beans

Safe serving: 0 g

Rice with fried tomato

Safe serving: 0 g

Rice with pigeon peas

Safe serving: 0 g

Rice with tomato sauce and egg

Safe serving: 0 g

Risotto

Safe serving: 0 g

Rye bread

Safe serving: 20.4 g

Rye crispbread

Safe serving: Low serving not established

Samsa

Safe serving: 0 g

Savoury cheese tart

Safe serving: Low serving not established

Scone

Safe serving: 0 g

Seafood paella

Safe serving: 100 g

Seafood rice

Safe serving: 0 g

Semolina

Safe serving: 11.7 g

Shepherd's migas

Safe serving: 0 g

Simit

Safe serving: 24.5 g

Sloppy joe

Safe serving: 0 g

Sobao (Spanish butter cake)

Safe serving: 0 g

Sopes

Safe serving: 0 g

Soupy rice

Safe serving: 0 g

Spaghetti aglio e olio

Safe serving: 0 g

Spaghetti with prawns

Safe serving: 0 g

Spanakopita

Safe serving: 0 g

Spanakorizo

Safe serving: 0 g

Spätzle (egg noodles)

Safe serving: 0 g

Spelt pasta (cooked)

Safe serving: 80 g

Spinach and goat cheese tart

Safe serving: Low serving not established

Sponge cake

Safe serving: 12 g

Squid ink rice

Safe serving: 0 g

Steak and ale pie

Safe serving: 0 g

Stir-fried noodles

Safe serving: 0 g

Stuffed vine leaves

Safe serving: 0 g

Stuffing

Safe serving: 0 g

Sweetcorn and beef pie

Safe serving: 0 g

Tabbouleh

Safe serving: 0 g

Taco

Safe serving: 0 g

Tacos al pastor

Safe serving: 0 g

Tacu tacu

Safe serving: 0 g

Takoyaki

Safe serving: 0 g

Tarte Tatin

Safe serving: Low serving not established

Thieboudienne

Safe serving: 0 g

Three Kings brioche cake

Safe serving: 0 g

Thukpa

Safe serving: 0 ml

Timpana

Safe serving: 0 g

Tlayuda

Safe serving: 0 g

Tortilla soup

Safe serving: 0 ml

Tteok guk

Safe serving: 0 ml

Tteokbokki

Safe serving: 0 g

Udon noodles

Safe serving: 74 g

Upma

Safe serving: 0 g

Waffle

Safe serving: 0 g

Wheat biscuit cereal

Safe serving: Low serving not established

Wheat bran cereal

Safe serving: 6 g

Wheat bread

Safe serving: 24.5 g

Wheat flour

Safe serving: 24 g

Wheat germ

Safe serving: Low serving not established

Wholegrain breakfast cereal

Safe serving: Low serving not established

Wholemeal rye flour

Safe serving: 7.8 g

Wholemeal wheat bread

Safe serving: 22.1 g

Wonton

Safe serving: 0 g

Xiao long bao (soup dumplings)

Safe serving: 0 g

Yakisoba

Safe serving: 0 g

Youvetsi

Safe serving: 0 g

Zhajiangmian