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FODMAP food database

Low-FODMAP grains

Wheat, rye, and barley carry fructans, but plenty of grains are naturally low-FODMAP. Here's which breads, pastas, and cereals are safe and in what serving.

✅ Low FODMAP grains

Safe in typical servings during elimination.

Brown rice (cooked)Buckwheat (cooked)Corn tortillaGluten-free pasta (cooked)Gluten-free tortilla (rice, corn, or tapioca)Millet (cooked)Oats (rolled, dry)Polenta (cooked)Quinoa (cooked)Rice cake (plain)Rice crackers (plain)Rice noodles (cooked)Sorghum (cooked)Sourdough (spelt)White rice (cooked)

⚠️ Moderate — mind the serving grains

Fine in smaller portions; larger ones may trigger.

Corn cake (plain)Pearl barleyRye breadWheat pasta (cooked)Wholemeal wheat bread

🚫 High FODMAP grains

Best limited during elimination, reintroduced later.

Bulgur wheatCouscousGranola with wheat or honeyMuesli with wheatMultigrain bread (wheat-based)NaanPasta, spelt (non-sourdough)Pasta, wholewheatPita bread, wheatPopcorn (plain)Rice cake (caramel or sweet-coated)Rice cake (cheese-flavoured)Rice cake (yoghurt-coated)Rice crackers (soy-sauce or seaweed)SemolinaSpelt flourWheat crackersWheat flakes cerealWheat flourWheat tortillaWhite wheat bread

Other food categories

FruitsVegetablesProteinDairyLegumesNuts & SeedsBeveragesCondimentsSweetenersOther

For informational purposes only, not medical advice. FODMAP content varies with ripeness, processing, and brand.