High FODMAP Grains and tubers
The 235 grains and tubers that are high FODMAP, with the FODMAPs they contain and substitutes for each one.
Açorda (garlic bread soup)
High FODMAPSafe serving: 0 g
Amaranth
High FODMAPSafe serving: Low serving not established
Apple crumble
High FODMAPSafe serving: Low serving not established
Apple pie
High FODMAPSafe serving: Low serving not established
Arancini
High FODMAPSafe serving: 0 g
Arroz a banda
High FODMAPSafe serving: 0 g
Ash-e reshteh
High FODMAPSafe serving: 0 ml
Bagel
High FODMAPSafe serving: 0 g
Baguette
High FODMAPSafe serving: 24.6 g
Baião de dois
High FODMAPSafe serving: 0 g
Baked rice
High FODMAPSafe serving: 0 g
Bánh xèo
High FODMAPSafe serving: 0 g
Barbecue pizza
High FODMAPSafe serving: 0 g
Barley
High FODMAPSafe serving: 0 g
Beef Wellington
High FODMAPSafe serving: 0 g
Bibimbap
High FODMAPSafe serving: 0 g
Biryani
High FODMAPSafe serving: 0 g
Black forest cake
High FODMAPSafe serving: Low serving not established
Blini
High FODMAPSafe serving: 0 g
Börek
High FODMAPSafe serving: 0 g
Boxed macaroni and cheese
High FODMAPSafe serving: Low serving not established
Brioche
High FODMAPSafe serving: Low serving not established
Bruschetta
High FODMAPSafe serving: 0 g
Bulgur wheat (cooked)
High FODMAPSafe serving: 44 g
Bún bò Huế
High FODMAPSafe serving: 0 ml
Bunny chow
High FODMAPSafe serving: 0 g
Burger bun
High FODMAPSafe serving: 19.2 g
Burrito
High FODMAPSafe serving: 0 g
Cannelloni
High FODMAPSafe serving: 0 g
Cepelinai
High FODMAPSafe serving: 0 g
Challah
High FODMAPSafe serving: 0 g
Chapati (roti)
High FODMAPSafe serving: 0 g
Char kway teow
High FODMAPSafe serving: 0 g
Cheese pastry
High FODMAPSafe serving: Low serving not established
Cheese ravioli
High FODMAPSafe serving: Low serving not established
Chicken rice
High FODMAPSafe serving: 0 g
Chilaquiles
High FODMAPSafe serving: 0 g
Chocolate swiss roll
High FODMAPSafe serving: Low serving not established
Chocolate-filled cereal
High FODMAPSafe serving: Low serving not established
Choripán
High FODMAPSafe serving: 0 g
Chow mein
High FODMAPSafe serving: 0 g
Ciabatta
High FODMAPSafe serving: 24.5 g
Cocido broth soup
High FODMAPSafe serving: 0 ml
Colombian tamal
High FODMAPSafe serving: 0 g
Cơm tấm
High FODMAPSafe serving: 0 g
Cornish pasty
High FODMAPSafe serving: 0 g
Couscous (wheat)
High FODMAPSafe serving: 0 g
Couscous with meat
High FODMAPSafe serving: 0 g
Coxinha
High FODMAPSafe serving: 0 g
Crêpe
High FODMAPSafe serving: Low serving not established
Crispbread
High FODMAPSafe serving: Low serving not established
Croissant
High FODMAPSafe serving: 13.6 g
Crumpet
High FODMAPSafe serving: 0 g
Custard tart
High FODMAPSafe serving: Low serving not established
Dan dan noodles
High FODMAPSafe serving: 0 g
Duck rice
High FODMAPSafe serving: 0 g
Éclair
High FODMAPSafe serving: Low serving not established
Empanada
High FODMAPSafe serving: 0 g
Enchiladas
High FODMAPSafe serving: 0 g
English muffin
High FODMAPSafe serving: 0 g
Ensaimada
High FODMAPSafe serving: 0 g
Fajitas
High FODMAPSafe serving: 0 g
Farofa
High FODMAPSafe serving: 0 g
Fideuà (noodle paella)
High FODMAPSafe serving: 0 g
Filled pasta (ravioli, tortellini)
High FODMAPSafe serving: Low serving not established
Flammkuchen (tarte flambée)
High FODMAPSafe serving: 0 g
Focaccia
High FODMAPSafe serving: 24.5 g
Four cheese pizza
High FODMAPSafe serving: 0 g
French toast
High FODMAPSafe serving: 0 g
Fried rice
High FODMAPSafe serving: 0 g
Galinhada
High FODMAPSafe serving: 0 g
Gallo pinto
High FODMAPSafe serving: 0 g
German onion tart
High FODMAPSafe serving: 0 g
Gluten-free biscuits
High FODMAPSafe serving: 5.6 g
Gluten-free muesli
High FODMAPSafe serving: Low serving not established
Graham flour
High FODMAPSafe serving: Low serving not established
Gyoza
High FODMAPSafe serving: 0 g
Gyudon
High FODMAPSafe serving: 0 g
Haemul pajeon (seafood scallion pancake)
High FODMAPSafe serving: 0 g
Haleem
High FODMAPSafe serving: 0 g
Hallaca
High FODMAPSafe serving: 0 g
Ham sandwich
High FODMAPSafe serving: 24.5 g
Hawaiian pizza
High FODMAPSafe serving: Low serving not established
Hayashi rice
High FODMAPSafe serving: 0 g
Hot dog
High FODMAPSafe serving: 0 g
Instant noodles
High FODMAPSafe serving: 0 g
Jambalaya
High FODMAPSafe serving: 0 g
Japanese curry
High FODMAPSafe serving: 0 g
Japchae
High FODMAPSafe serving: 0 g
Jjajangmyeon
High FODMAPSafe serving: 0 g
Jollof rice
High FODMAPSafe serving: 0 g
Juane
High FODMAPSafe serving: 0 g
Kabsa
High FODMAPSafe serving: 0 g
Katsu curry
High FODMAPSafe serving: 0 g
Katsudon
High FODMAPSafe serving: 0 g
Kenyan pilau
High FODMAPSafe serving: 0 g
Khao pad
High FODMAPSafe serving: 0 g
Khao soi
High FODMAPSafe serving: 0 g
Khinkali
High FODMAPSafe serving: 0 g
Kibbeh
High FODMAPSafe serving: 0 g
Kibinai
High FODMAPSafe serving: 0 g
Kısır
High FODMAPSafe serving: 0 g
Kottu roti
High FODMAPSafe serving: 0 g
Lagman
High FODMAPSafe serving: 0 g
Lahmacun
High FODMAPSafe serving: 0 g
Laksa
High FODMAPSafe serving: 0 ml
Lasagne
High FODMAPSafe serving: 0 g
Leek tart
High FODMAPSafe serving: 0 g
Liangpi
High FODMAPSafe serving: 0 g
Lo mein
High FODMAPSafe serving: 0 g
Lobster rice
High FODMAPSafe serving: 0 g
Lumpia
High FODMAPSafe serving: 0 g
Manchegan gachas
High FODMAPSafe serving: 0 g
Mandu
High FODMAPSafe serving: 0 g
Manti
High FODMAPSafe serving: 0 g
Mantou (steamed bun)
High FODMAPSafe serving: 0 g
Maqluba
High FODMAPSafe serving: 0 g
Matzo (unleavened bread)
High FODMAPSafe serving: 0 g
Mexican tamal
High FODMAPSafe serving: 0 g
Mhadjeb
High FODMAPSafe serving: 0 g
Migas (fried breadcrumbs)
High FODMAPSafe serving: 0 g
Milk bread roll
High FODMAPSafe serving: Low serving not established
Mille-feuille
High FODMAPSafe serving: 0 g
Mohinga
High FODMAPSafe serving: 0 ml
Momo
High FODMAPSafe serving: 0 g
Monkfish rice
High FODMAPSafe serving: 0 g
Muesli (regular)
High FODMAPSafe serving: 0 g
Mushroom béchamel crêpe
High FODMAPSafe serving: Low serving not established
Naan bread
High FODMAPSafe serving: 0 g
Napolitan spaghetti
High FODMAPSafe serving: 0 g
Nasi goreng
High FODMAPSafe serving: 0 g
Nasi kuning
High FODMAPSafe serving: 0 g
Nasi lemak
High FODMAPSafe serving: 0 g
Nasi uduk
High FODMAPSafe serving: 0 g
Noodle casserole
High FODMAPSafe serving: 0 g
Okonomiyaki
High FODMAPSafe serving: 0 g
Omurice
High FODMAPSafe serving: 0 g
Orecchiette with turnip tops
High FODMAPSafe serving: 0 g
Oyakodon
High FODMAPSafe serving: 0 g
Pad see ew
High FODMAPSafe serving: 0 g
Pad thai
High FODMAPSafe serving: 0 g
Pad woon sen
High FODMAPSafe serving: 0 g
Pain au chocolat
High FODMAPSafe serving: 0 g
Palmier pastry
High FODMAPSafe serving: 21.7 g
Pancakes
High FODMAPSafe serving: 0 g
Pancit
High FODMAPSafe serving: 0 g
Panettone
High FODMAPSafe serving: 0 g
Paratha
High FODMAPSafe serving: 0 g
Pasta alla Norma
High FODMAPSafe serving: 0 g
Pasta carbonara
High FODMAPSafe serving: 0 g
Pasta gratin
High FODMAPSafe serving: Low serving not established
Pasta in cream sauce (dry mix)
High FODMAPSafe serving: Low serving not established
Pasta puttanesca
High FODMAPSafe serving: 0 g
Pasta with chorizo
High FODMAPSafe serving: 0 g
Pasta with tomato sauce
High FODMAPSafe serving: 0 g
Pastel de nata
High FODMAPSafe serving: 0 g
Pastitsio
High FODMAPSafe serving: 0 g
Pelmeni
High FODMAPSafe serving: 0 g
Pepperoni pizza
High FODMAPSafe serving: 0 g
Peruvian chaufa rice
High FODMAPSafe serving: 0 g
Philly cheesesteak
High FODMAPSafe serving: 0 g
Pierogi
High FODMAPSafe serving: 0 g
Pita bread (wheat)
High FODMAPSafe serving: 28 g
Pizza Margherita
High FODMAPSafe serving: 0 g
Placki ziemniaczane
High FODMAPSafe serving: 0 g
Plov
High FODMAPSafe serving: 0 g
Poha
High FODMAPSafe serving: 0 g
Prego (steak sandwich)
High FODMAPSafe serving: 0 g
Pulao
High FODMAPSafe serving: 0 g
Pumpernickel bread
High FODMAPSafe serving: 26 g
Ramen noodles (wheat)
High FODMAPSafe serving: 0 g
Rfissa
High FODMAPSafe serving: 0 g
Rice and black beans
High FODMAPSafe serving: 0 g
Rice with fried tomato
High FODMAPSafe serving: 0 g
Rice with pigeon peas
High FODMAPSafe serving: 0 g
Rice with tomato sauce and egg
High FODMAPSafe serving: 0 g
Risotto
High FODMAPSafe serving: 0 g
Rye bread
High FODMAPSafe serving: 20.4 g
Rye crispbread
High FODMAPSafe serving: Low serving not established
Samsa
High FODMAPSafe serving: 0 g
Savoury cheese tart
High FODMAPSafe serving: Low serving not established
Scone
High FODMAPSafe serving: 0 g
Seafood paella
High FODMAPSafe serving: 100 g
Seafood rice
High FODMAPSafe serving: 0 g
Semolina
High FODMAPSafe serving: 11.7 g
Shepherd's migas
High FODMAPSafe serving: 0 g
Simit
High FODMAPSafe serving: 24.5 g
Sloppy joe
High FODMAPSafe serving: 0 g
Sobao (Spanish butter cake)
High FODMAPSafe serving: 0 g
Sopes
High FODMAPSafe serving: 0 g
Soupy rice
High FODMAPSafe serving: 0 g
Spaghetti aglio e olio
High FODMAPSafe serving: 0 g
Spaghetti with prawns
High FODMAPSafe serving: 0 g
Spanakopita
High FODMAPSafe serving: 0 g
Spanakorizo
High FODMAPSafe serving: 0 g
Spätzle (egg noodles)
High FODMAPSafe serving: 0 g
Spelt pasta (cooked)
High FODMAPSafe serving: 80 g
Spinach and goat cheese tart
High FODMAPSafe serving: Low serving not established
Sponge cake
High FODMAPSafe serving: 12 g
Squid ink rice
High FODMAPSafe serving: 0 g
Steak and ale pie
High FODMAPSafe serving: 0 g
Stir-fried noodles
High FODMAPSafe serving: 0 g
Stuffed vine leaves
High FODMAPSafe serving: 0 g
Stuffing
High FODMAPSafe serving: 0 g
Sweetcorn and beef pie
High FODMAPSafe serving: 0 g
Tabbouleh
High FODMAPSafe serving: 0 g
Taco
High FODMAPSafe serving: 0 g
Tacos al pastor
High FODMAPSafe serving: 0 g
Tacu tacu
High FODMAPSafe serving: 0 g
Takoyaki
High FODMAPSafe serving: 0 g
Tarte Tatin
High FODMAPSafe serving: Low serving not established
Thieboudienne
High FODMAPSafe serving: 0 g
Three Kings brioche cake
High FODMAPSafe serving: 0 g
Thukpa
High FODMAPSafe serving: 0 ml
Timpana
High FODMAPSafe serving: 0 g
Tlayuda
High FODMAPSafe serving: 0 g
Tortilla soup
High FODMAPSafe serving: 0 ml
Tteok guk
High FODMAPSafe serving: 0 ml
Tteokbokki
High FODMAPSafe serving: 0 g
Udon noodles
High FODMAPSafe serving: 74 g
Upma
High FODMAPSafe serving: 0 g
Waffle
High FODMAPSafe serving: 0 g
Wheat biscuit cereal
High FODMAPSafe serving: Low serving not established
Wheat bran cereal
High FODMAPSafe serving: 6 g
Wheat bread
High FODMAPSafe serving: 24.5 g
Wheat flour
High FODMAPSafe serving: 24 g
Wheat germ
High FODMAPSafe serving: Low serving not established
Wholegrain breakfast cereal
High FODMAPSafe serving: Low serving not established
Wholemeal rye flour
High FODMAPSafe serving: 7.8 g
Wholemeal wheat bread
High FODMAPSafe serving: 22.1 g
Wonton
High FODMAPSafe serving: 0 g
Xiao long bao (soup dumplings)
High FODMAPSafe serving: 0 g
Yakisoba
High FODMAPSafe serving: 0 g
Youvetsi
High FODMAPSafe serving: 0 g
Zhajiangmian
High FODMAPSafe serving: 0 g
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