If you have started a low FODMAP diet, you may have noticed that many of your favorite grain-based foods, such as breakfast cereals, bread, cookies, and crackers, are not included, and you may feel there aren’t as many options for you. Rest assured, there are many low FODMAP grains you can enjoy, and you may even discover a few new favorites!
Hi! I’m Antonella, a registered dietitian who helps people find freedom from IBS. I know how frustrating it can be to deal with gut issues, especially when it feels like you have to give up everything you love to feel better. That’s why I’m here—to help you calm your gut without cutting out all your favorite foods.
In this article, I will discuss what grains you should avoid with IBS, and which grains are low in FODMAPs. I will explain the benefits of eating grains and give you ideas and tips on how to use them. Let’s get started!
Understanding Grains and FODMAP Content
Some grains – mainly wheat, barley, and rye – are not included in the elimination phase of the low FODMAP diet. Why? Mainly because of their fructan content.
Fructans belong to the oligosaccharide group (the “O” in FODMAP). This is a type of fiber that may trigger uncomfortable gut symptoms in some people with IBS.
A few grains also contain another type of FODMAP called galacto-oligosaccharides (or GOS). If you want to learn more about fructans and GOS, you can read my blog post: FODMAP Explained: “O” Stands for Oligosaccharides.
What makes a grain low or high in FODMAPs?
The amount of fructans (and GOS) present in a grain-based food determines whether it is classified as low, moderate, or high in FODMAPs. Some grains, such as white and brown rice, have negligible amounts of fructans.
However, other varieties like red rice become moderate or even high in FODMAPs depending on the portion. Once the fructan level of a food goes beyond a certain threshold (as determined by research conducted by Monash University), it is considered high FODMAP and excluded from the diet.
What grains should you avoid on a Low FODMAP Diet?
During the elimination phase of the diet, some grains are too high in FODMAPs at any portion. These include wheat, barley, rye, and products made from these ingredients. These can trigger gut symptoms in people with IBS, and you should temporarily avoid them if you have IBS and are trying to calm your gut down.
In addition, high-FODMAP grains include ancient varieties of wheat such as farro, einkorn, kamut, and freekeh. However, you don’t need to avoid these forever. Once you start reintroducing FODMAPs into your diet, you can test your tolerance to fructans, find out whether you can bring these back into your diet, and what portion is right for you.
I discuss the reintroduction of high-FODMAP groups at length in this article: How the FODMAP Diet Works – Step 2: Reintroducing FODMAPs.
What Grains Can You Eat on a Low FODMAP Diet?
The good news is that there are many delicious options for grain-based foods you can eat on a low FODMAP diet. The following list includes grains that Monash University has tested and found to be low FODMAP.
Some of these you can enjoy liberally. For others, you may need to limit the portions. You can find the most accurate list and portion sizes on the Monash FODMAP App.
- Buckwheat (Kernels, Flour)
- Corn (Cornmeal, Grits, Polenta, Popcorn, Tortilla)
- Millet (Grain, Flour)
- Oats (Rolled, Quick, Steel-Cut – in moderation)
- Puffed Amaranth
- Quinoa (White, Red, or Black)
- Rice (White, Brown, Basmati, and Red)
- Soba Noodles
- Sorghum (Flour)
- Sourdough bread (in moderation)
- Teff (Flour)
- Wild Rice
I explain why sourdough bread is low FODMAP (despite being made with wheat) in this blog post: How to Choose an Authentic Sourdough Bread.
4 Benefits of Eating Grains on a Low FODMAP Diet
You might be wondering whether it would be better to avoid grains altogether. This is a common question I get from my clients with IBS. But I do recommend you include grains in your diet, and I am going to share a few reasons why.
1. An important Source of Energy
In my experience working with people with IBS, I find that many tend to avoid grains altogether. This is due to confusion about which ones to include or avoid, anxiety around eating out, or following dietary trends that demonize grains in general. As a result, they often feel hungry or have low energy and experience fatigue.
Grains are one of the main sources of carbohydrates, our body’s primary source of energy, so it is no surprise that avoiding them altogether would impact your energy levels. I encourage my clients to incorporate them at every meal, especially if they have trouble maintaining their weight.
2. Fiber Without the Bloat
Low FODMAP grains can help you obtain enough fiber in your diet without experiencing gut symptoms. Fiber is one of those nutrients most people have trouble getting enough of. But when you start a low FODMAP diet and eliminate several high-fiber foods, getting enough fiber can become even more challenging.
Choosing low FODMAP whole grains with at least 3 grams of fiber per serving can help you fill in the gap. You can opt for brown rice instead of white, sourdough bread made with whole wheat flour, and try higher fiber options like quinoa and millet.
3. Vitamins and Minerals
Grains are also a great source of vitamins and minerals such as iron, B vitamins, magnesium, manganese, phosphorus, and selenium. Choosing a variety of low FODMAP grains can make sure you get a variety of these important nutrients as well.
If you are stuck in a rut of eating rice and corn tortillas, try using buckwheat in a porridge for breakfast, or quinoa for a grain salad for lunch, and millet as a side dish with dinner.
4. Protein Content in Pseudo-Grains
Although all grains provide some protein, some of the low FODMAP grains listed above are especially great sources. Quinoa, buckwheat, and amaranth are technically seeds, not grains, but we use them as grains in the kitchen (hence, the name – pseudo-grains or fake grains).
Quinoa and buckwheat, for example, provide double the amount of protein as compared to the same amount of white or brown rice. (By the way, although buckwheat has the word “wheat” in it, it is not a type of wheat, but an entirely different crop.
How to Use Low FODMAP Grains in Everyday Cooking
If you are new to some of these grains, here are some ideas on how to use them:
Breakfast Ideas
- Oatmeal or overnight oats (Try my Low FODMAP Chai-Spiced Overnight Oats)
- Porridge made with buckwheat groats
- Buckwheat Pancakes and Waffles
Lunch and Dinner
- Grain Bowls with quinoa or millet
- Pilafs with red or wild rice
- Gluten-Free Pasta dishes with pasta made of corn, rice, or quinoa
- Polenta as a side dish for braised meats
- Baked Goods with Low FODMAP Flours
Use rice, corn, millet, buckwheat, quinoa, oat, teff, sorghum flours, or commercially available blends for baking. For example, my Low-FODMAP Pumpkin Spice Muffins are made with oat flour.
Snacks
- Energy Balls made with oats, like my Low FODMAP Hazelnut Chocolate Balls.
- Muesli and granola bars
- Popcorn
- Rice cakes with toppings (a nut butter with berries or chocolate chips)
That’s a Wrap!
The low FODMAP diet doesn’t mean saying goodbye to all grains; far from it! It includes a wide range of delicious, nutrient-rich options that provide energy, fiber, protein, and essential vitamins and minerals.
While traditional wheat, barley, and rye products are limited during the initial phase due to their high-FODMAP content, you can still enjoy naturally low FODMAP grains like rice, quinoa, millet, buckwheat, and oats.
These grains not only add variety to your meals, but they’re also incredibly versatile, perfect for everything from hearty breakfasts to satisfying dinners.
The low FODMAP diet can be quite confusing! Even with guidance from reading blogs and other information online, it can be very difficult to do on your own. If you are ready for support, you don’t have to keep suffering in silence or alone.
I’ve put together a free, evidence-based guide designed specifically for people with IBS like you. It’s called 10 Easy Steps to Beat the Bloat, and it’s packed with practical tips to help you start feeling better, starting today.
Click the button below to grab your copy and take the first step toward a more peaceful gut.
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10 Easy Steps to Beat the Bloat
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
