Low FODMAP Grains and tubers
The 38 grains and tubers that are low FODMAP, each with its safe serving in grams and the FODMAPs it contains.
Arborio rice
Low FODMAPSafe serving: 1265.8 g
Basmati rice
Low FODMAPSafe serving: 1485.1 g
Brown rice
Low FODMAPSafe serving: 164.8 g
Buckwheat
Low FODMAPSafe serving: 465.1 g
Congee
Low FODMAPSafe serving: Low serving not established
Corn flour
Low FODMAPSafe serving: Low serving not established
Corn tortilla
Low FODMAPSafe serving: Low serving not established
Cornstarch
Low FODMAPSafe serving: No practical limit
Gluten-free bread
Low FODMAPSafe serving: 65 g
Gluten-free croissant
Low FODMAPSafe serving: 96.8 g
Gluten-free hamburger bun
Low FODMAPSafe serving: No practical limit
Gluten-free palmier
Low FODMAPSafe serving: 55.6 g
Gluten-free pasta
Low FODMAPSafe serving: 176.5 g
Gluten-free pie dough
Low FODMAPSafe serving: No practical limit
Gluten-free pizza dough
Low FODMAPSafe serving: No practical limit
Gluten-free puff pastry
Low FODMAPSafe serving: No practical limit
Gluten-free toasted bread
Low FODMAPSafe serving: 49.2 g
Injera
Low FODMAPSafe serving: Low serving not established
Jasmine rice
Low FODMAPSafe serving: 1265.8 g
Konjac pasta (shirataki)
Low FODMAPSafe serving: Low serving not established
Millet
Low FODMAPSafe serving: 200 g
Oats (rolled)
Low FODMAPSafe serving: 47.6 g
Pie dough
Low FODMAPSafe serving: 103.4 g
Polenta (cornmeal)
Low FODMAPSafe serving: 652.2 g
Potato starch
Low FODMAPSafe serving: No practical limit
Puff pastry
Low FODMAPSafe serving: 136.4 g
Quesadilla
Low FODMAPSafe serving: Low serving not established
Quinoa
Low FODMAPSafe serving: 290.4 g
Quinoa pasta
Low FODMAPSafe serving: 211.4 g
Rice cakes
Low FODMAPSafe serving: 23.3 g
Rice flour
Low FODMAPSafe serving: Low serving not established
Rice noodles
Low FODMAPSafe serving: Low serving not established
Salmon sushi (maki/nigiri)
Low FODMAPSafe serving: Low serving not established
Sorghum
Low FODMAPSafe serving: Low serving not established
Sourdough spelt bread
Low FODMAPSafe serving: 100 g
Sourdough wheat bread
Low FODMAPSafe serving: 73.2 g
Toasted bread
Low FODMAPSafe serving: 19.7 g
White rice
Low FODMAPSafe serving: 1265.8 g
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