FODMAP Foods
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Low FODMAP
- Amaranth Small serving
- Arepa Small serving
- Arrowroot About 100g
- Arrowroot Flour About 100g
- Basmati Rice Any typical portion
- Bread Crumbs About ⅓ cup (25g)
- Brown Rice Any typical portion
- Brown Rice Pasta About 1 cup (150g)
- Buckwheat Any typical portion
- Buckwheat Flour About 100g
- Buckwheat Noodles (soba) About ⅓ cup (90g)
- Cassava Flour About 100g
- Chickpea Pasta About 1 cup (100g)
- Cloud Bread Any typical portion
- Corn Pasta Any typical portion
- Corn Tortilla About 2 tortillas (40g)
- Cornmeal About 100g
- Cornstarch About ⅓ cup (100g)
- Crackers (wheat) About 4 crackers (35g)
- Gluten-Free Bread About 60g
- Gluten-Free Pasta About 1 cup (125g)
- Glutinous Rice Any typical portion
- Green Banana Flour About 100g
- Grits Any typical portion
- Hi-Maize Resistant Starch Any typical portion
- Jasmine Rice Any typical portion
- Millet Any typical portion
- Millet Flakes Small serving
- Millet Flour About 100g
- Miracle Noodles About 85g
- Miracle Rice About 85g
- Mixed Flour (gluten-free) About 100g
- Mung Bean Vermicelli Any typical portion
- Oat Bran About 2 tablespoons (20g)
- Oat Flour About ¾ cup (100g)
- Oats About ½ cup (50g)
- Parboiled Rice Any typical portion
- Polenta About 1 cup (260g)
- Puff Pastry About 45g
- Puffed Rice Cereal About ½ cup (15g)
- Quinoa Any typical portion
- Quinoa Pasta About 1 cup (155g)
- Rice Bran About 2 tablespoons (15g)
- Rice Crackers About 21 crackers (35g)
- Rice Flakes About ¼ cup (30g)
- Rice Flour About 100g
- Rice Noodles About 1 cup (220g)
- Rice Paper Wrapper About 5 papers (50g)
- Sago Any typical portion
- Sorghum Small serving
- Sorghum Flour About 100g
- Sourdough Bread About 2 slices (110g)
- Spelt Bread About 1 slice (35g)
- Spelt Bread (100%) About 1 slice (35g)
- Spelt Bread (25%) About 2 slices (50g)
- Spelt Sourdough Bread About 2 slices (50g)
- Sushi Rice Any typical portion
- Taco Shell Any typical portion
- Tapioca Any typical portion
- Teff Small serving
- Thai Red Rice About 1 cup (190g)
- Wheat Gluten About ¼ cup (30g)
- Wheat Starch (gluten-free) Any typical portion
- White Rice Any typical portion
- Wholemeal Bread About 1 slice (30g)
- Wild Rice About 1 cup (140g)
Moderate FODMAP
High FODMAP
- All-Bran Cereal About 1½ tablespoons (7g)
- Bagel Small serving
- Baguette Small serving
- Barley About 1½ tablespoons (30g)
- Barley Flakes About 2 tablespoons (15g)
- Bread Small serving
- Bread Dumpling Small serving
- Bread Roll Small serving
- Brioche Small serving
- Bulgur About 45g
- Chickpea Flour About 10g
- Coconut Flour Serving (100g)
- Couscous About ⅓ cup (65g)
- Croissant Small serving
- Dark Rye Bread 2 slices (86g)
- Dough Sheet Small serving
- Flat Bread Small serving
- Focaccia Small serving
- French Toast Small serving
- Gluten-Free Muesli About 1⅔ tablespoons (15g)
- Gnocchi 1 cup (200g)
- Graham Bread Small serving
- Kamut Small serving
- Lentil Pasta About 35g
- Muesli About 20g
- Multigrain Bread About 20g
- Multigrain Bread (gluten-free) About 20g
- Pasta Small serving
- Pasta (egg) Small serving
- Puffed Wheat Small serving
- Pumpernickel About 20g
- Ravioli Small serving
- Rye Small serving
- Rye Bread 2 slices (86g)
- Rye Flakes Small serving
- Rye Flour Serving (100g)
- Rye Sourdough Bread 2 slices (50g)
- Semolina About ½ cup (85g)
- Soybean Pasta Small serving
- Spaghetti Small serving
- Spelt Flakes About 2½ tablespoons (15g)
- Spelt Flour Serving (100g)
- Spelt Pasta About ½ cup (75g)
- Spinach Pasta Small serving
- Sweet Lupin Flour Serving (100g)
- Toast Small serving
- Tortellini Small serving
- Wheat Small serving
- Wheat Biscuit Cereal About 10g
- Wheat Bran About ½ tablespoon (5g)
- Wheat Bran Flakes Small serving
- Wheat Flakes Small serving
- Wheat Flour Serving (100g)
- Wheat Pasta 1 cup (148g)
- Wheat-Free Muesli About 20g
- White Bread About 1 slice (25g)
- Whole Wheat Bread About 1 slice (30g)
- Whole Wheat Pasta Small serving
- Wholegrain Bread About 30g
Last updated October 17, 2026. Informational only, not medical advice.