Low FODMAP Grains & Starches

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Low FODMAP

• Brown Rice 1 cup (180g) Low
• Gluten-Free Bread 2 slices (52g) Low
• Gluten-Free Pasta 1 cup (127g) Low
• Oats ½ cup dry (34g) Low
• Puffed Rice Cereal 1 cup (30g) Low
• Quinoa Any typical portion Low
• Quinoa Pasta 1 cup (154g) Low
• Rice Noodles 1 cup (220g) Low
• Spelt Bread (100%) 2 slices (52g) Low
• Spelt Bread (25%) 2 slices (52g) Low
• White Rice 1 cup (190g) Low
• Wholemeal Bread 2 slices (48g) Low

Moderate FODMAP

• Corn Flakes 1 cup (30g) Moderate
• Multigrain Bread 2 slices (68g) Moderate
• Multigrain Bread (gluten-free) Small serving Moderate
• Rye Bread 1 slice (42g) Moderate
• White Bread 2 slices (49g) Moderate
• Wholegrain Bread 2 slices (52g) Moderate

High FODMAP

• All-Bran Cereal ½ cup (32.5g) High
• Bread Small serving High
• Couscous 1 cup (154g) High
• Croissant Small serving High
• Dark Rye Bread 1 slice (42g) High
• Gluten-Free Muesli ½ cup (55g) High
• Gnocchi 1 cup (199g) High
• Mixed Grain Cereal 1 cup (30g) High
• Muesli ½ cup (55g) High
• Rye Small serving High
• Rye Sourdough Bread 2 slices (50g) High
• Toast Small serving High
• Wheat Small serving High
• Wheat Biscuit Cereal 2 biscuits (30g) High
• Wheat Pasta 1 cup (148g) High
• Wheat-Free Muesli ½ cup (55g) High
• Whole Wheat Bread Small serving High

Last reviewed September 22, 2026. Informational only, not medical advice.