Low FODMAP grains for IBS

Low FODMAP grains for IBS?noresize

Low FODMAP grains to eat for IBS

No need to pinch yourself, because you're not dreaming.  YES, there are grains and starches that are Low FODMAP friendly.  As you likely read in our IBS Foods to Avoid write-up, steer clear of corn and beans.  Instead, rice, quinoa, oats, and sweet potatoes are great low FODMAP starches to fuel your body with needed carbohydrates.

Low FODMAP rice

Great news for all you rice lovers out there! White, brown, and long-grain rice are ALL low FODMAP. I know, I couldn't believe it either at first. Since rice is low FODMAP, that also means that rice oil, rice cakes, rice flour and certain rice milks are LF too! These products can be great alternatives to other high FODMAP oils, flours, milks and snacks. 

Low FODMAP quinoa

I'm starting to think that quinoa is just a magical food at this point. Full of nutrients, gluten free, AND low FODMAP...what can't quinoa do? Quinoa comes in red, white, and multi-colored varieties, and they are all LF friendly. It has a delicate flavor similar to rice, so it is perfect for any dish involving a sauce or as the base or topping for salads! Interestingly, it is considered a "complete" protein, meaning that it contains ALL of the essential amino acids, which is very unusual for a plant protein. Try including some quinoa in your next low FODMAP dish. 

Low FODMAP oats

Oh, the oat. What a classic, versatile grain. When it comes to oats, the serving can affect the level of FODMAPS in them. The good news is, oats are not just for breakfast! Oats can be used whole or ground into oat flour for desserts as well! Lucky for you, we have combed through the research to present you with the low FODMAP serving of each type of oat:

Type of Oat Low FODMAP serving size
Rolled oats 1/2 cup uncooked
Steel cut oats 1/2 cup uncooked
Instant/quick dry 1/4 cup uncooked


Low FODMAP sweet potatoes

Just like oats, sweet potatoes are low FODMAP in a small serving.  The great news is, sweet potatoes can be used in just about every way you can imagine. Throw them in a sweet potato hash for breakfast, in a soup for lunch, or as a side for dinner! If you're feeling really crazy you can even throw them in a dessert. If you don't believe me, check out this sweet potato chocolate chip cake.

Find more Low FODMAP tips on our Low FODMAP Diet resource page

Want more information on a successful IBS Diet? Then make your way to our IBS Diet overview section!

Have you joined our IBS Support Group yet? Led by Kaitlyn Willwerth MS, RD, use this Q&A group as a forum to learn from experts and support the community.

IBS Diet


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