Low-FODMAP Grains Guide

Arrowroot Powder is classified as Allowed on Low-FODMAP, with 65kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Among the 35 items in this category, arrowroot powder sits at the low end for calories — next closest is Corn at 86kcal.

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With 343kcal calories per 100g, Buckwheat earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, buckwheat also provides 13.2g protein and 10g fiber per 100g. Within this category, it falls between Rye Bread and Barley for calories, ranking 20 of 35.

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With 398kcal calories per 100g, Cornmeal earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, cornmeal also provides 10.4g protein and 5.4g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice Cakes at 392kcal.

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At 381kcal calories per 100g, Cornstarch falls into the Allowed category under Low-FODMAP guidelines. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It ranks among the highest in this category for calories. The nearest lower option is Oats at 379kcal.

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Millet is classified as Allowed on Low-FODMAP, with 378kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 11g protein and 8.5g fiber, which may factor into overall meal planning. Within this category, it falls between Pasta and Oats for calories, ranking 25 of 35.

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With 120kcal calories per 100g, Quinoa earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 2.8g fiber, which may factor into overall meal planning. Among the 35 items in this category, quinoa sits at the low end for calories — next closest is Spelt at 127kcal.

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Rice is classified as Allowed on Low-FODMAP, with 392kcal calories per 100g. The classification reflects that it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Nutritionally, it also delivers 7.1g protein and 4.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Cornstarch at 381kcal.

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With 392kcal calories per 100g, Rice Cakes earns a Allowed classification on Low-FODMAP. It is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Beyond the primary classification, rice cakes also provides 7.1g protein and 4.2g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice at 392kcal.

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Rice Crackers is classified as Allowed on Low-FODMAP, with 416kcal calories per 100g. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 10g protein and 233mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Croutons at 407kcal.

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With 364kcal calories per 100g, Rice Noodles earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. It also contains 6g protein, which may factor into overall meal planning. Within this category, it falls between Tapioca Starch and Pasta for calories, ranking 23 of 35.

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With 358kcal calories per 100g, Tapioca Starch earns a Allowed classification on Low-FODMAP. This means it is low enough in fermentable carbohydrates to fit a Monash low-FODMAP serving. Within this category, it falls between Barley and Rice Noodles for calories, ranking 22 of 35.

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Amaranth is classified as Limited on Low-FODMAP, with 23kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. Among the 35 items in this category, amaranth sits at the low end for calories — next closest is Corn Flakes at 44kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Bagel is classified as Limited on Low-FODMAP, with 264kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 10.6g protein and 422mg sodium per serving. Within this category, it falls between English Muffin and Nachos for calories, ranking 11 of 35. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Barley is classified as Limited on Low-FODMAP, with 352kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 9.9g protein and 15.6g fiber, which may factor into overall meal planning. Within this category, it falls between Buckwheat and Tapioca Starch for calories, ranking 21 of 35. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 219kcal calories per 100g, Burrito falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, burrito also provides 11.1g protein and 8.5g fat per 100g. Within this category, it falls between Fried Rice and English Muffin for calories, ranking 9 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 86kcal calories per 100g, Corn earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. Among the 35 items in this category, corn sits at the low end for calories — next closest is Quinoa at 120kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 44kcal calories per 100g, Corn Flakes falls into the Limited category under Low-FODMAP guidelines. This means it is tolerated in small portions but high-FODMAP at larger ones. Among the 35 items in this category, corn flakes sits at the low end for calories — next closest is Arrowroot Powder at 65kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 407kcal calories per 100g, Croutons falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, croutons also provides 11.9g protein and 6.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Oat Flour at 404kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 227kcal calories per 100g, English Muffin falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, english muffin also provides 8.9g protein and 3.5g fiber per 100g. Within this category, it falls between Burrito and Bagel for calories, ranking 10 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 174kcal calories per 100g, Fried Rice falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, fried rice also provides 387mg sodium per 100g. Among the 35 items in this category, fried rice sits at the low end for calories — next closest is Burrito at 219kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 471kcal calories per 100g, Granola Bars earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 10.1g protein and 19.8g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Pita Bread at 457kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Naan is classified as Limited on Low-FODMAP, with 311kcal calories per 100g. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 11.1g protein and 7.3g fat per serving. Within this category, it falls between Waffles and Wheat Flour for calories, ranking 17 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 265kcal calories per 100g, Nachos earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 7.6g protein and 15.9g fat, which may factor into overall meal planning. Within this category, it falls between Bagel and Sourdough Bread for calories, ranking 12 of 35. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 404kcal calories per 100g, Oat Flour falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 14.7g protein and 9.1g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Cornmeal at 398kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 379kcal calories per 100g, Oats falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, oats also provides 13.2g protein and 6.5g fat per 100g. Within this category, it falls between Millet and Cornstarch for calories, ranking 26 of 35. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 282kcal calories per 100g, Pancakes earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 7.4g protein and 12.1g fat, which may factor into overall meal planning. Within this category, it falls between Pizza and Waffles for calories, ranking 15 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 371kcal calories per 100g, Pasta falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 13g protein and 3.2g fiber per serving. Within this category, it falls between Rice Noodles and Millet for calories, ranking 24 of 35. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 457kcal calories per 100g, Pita Bread earns a Limited classification on Low-FODMAP. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, pita bread also provides 11.8g protein and 15.2g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice Crackers at 416kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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At 280kcal calories per 100g, Pizza falls into the Limited category under Low-FODMAP guidelines. It is tolerated in small portions but high-FODMAP at larger ones. Beyond the primary classification, pizza also provides 11.7g protein and 12.6g fat per 100g. Within this category, it falls between Sourdough Bread and Pancakes for calories, ranking 14 of 35. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 338kcal calories per 100g, Rye Bread earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 10.3g protein and 15.1g fiber, which may factor into overall meal planning. Within this category, it falls between Wheat Flour and Buckwheat for calories, ranking 19 of 35. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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At 272kcal calories per 100g, Sourdough Bread falls into the Limited category under Low-FODMAP guidelines. The classification reflects that it is tolerated in small portions but high-FODMAP at larger ones. Nutritionally, it also delivers 10.8g protein and 2.2g fiber per serving. Within this category, it falls between Nachos and Pizza for calories, ranking 13 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Spelt is classified as Limited on Low-FODMAP, with 127kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 5.5g protein and 3.9g fiber, which may factor into overall meal planning. Among the 35 items in this category, spelt sits at the low end for calories — next closest is Tacos at 170kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 170kcal calories per 100g, Tacos earns a Limited classification on Low-FODMAP. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 6.7g protein and 9.2g fat, which may factor into overall meal planning. Among the 35 items in this category, tacos sits at the low end for calories — next closest is Fried Rice at 174kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Waffles is classified as Limited on Low-FODMAP, with 309kcal calories per 100g. This means it is tolerated in small portions but high-FODMAP at larger ones. It also contains 7.4g protein and 9.5g fat, which may factor into overall meal planning. Within this category, it falls between Pancakes and Naan for calories, ranking 16 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 332kcal calories per 100g, Wheat Flour falls into the Not Allowed category under Low-FODMAP guidelines. The classification reflects that it is high in one or more FODMAP subgroups. Nutritionally, it also delivers 9.6g protein and 13.1g fiber per serving. Within this category, it falls between Naan and Rye Bread for calories, ranking 18 of 35.

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