Bread, Grains & Baking: Low FODMAP List
88 foods in this group, sorted by FODMAP level. Each level describes a typical serving; larger servings can move a food into a higher level.
Low FODMAP (49)
Generally fine in typical servings.
millet bread
Bread product
Low FODMAPgluten-free bread
Bread product
Low FODMAPoatcake
Bread product
Low FODMAPpanko
Bread product
Low FODMAPpretzels
Bread product
Low FODMAPsourdough bread
Bread product
Low FODMAPwheat tortilla
Bread product
Low FODMAParborio rice
Grain
Low FODMAPbasmati rice
Grain
Low FODMAPbomba rice
Grain
Low FODMAPbrown rice
Grain
Low FODMAPglutinous rice
Grain
Low FODMAPgrits
Grain
Low FODMAPgroat
Grain
Low FODMAPhominy
Grain
Low FODMAPjasmine rice
Grain
Low FODMAPoat
Grain
Low FODMAPpolenta
Grain
Low FODMAPred rice
Grain
Low FODMAPrice flake
Grain
Low FODMAPrice noodles
Grain
Low FODMAPrice pasta
Grain
Low FODMAPsoba noodles
Grain
Low FODMAPsorghum
Grain
Low FODMAPwhite rice
Grain
Low FODMAPwild rice
Grain
Low FODMAPteff
Grain
Low FODMAPmillet flour
Grain flour
Low FODMAPrice flour
Grain flour
Low FODMAPbaking powder
Leavening agent
Low FODMAPbaking soda
Leavening agent
Low FODMAPyeast
Leavening agent
Low FODMAPpuff pastry
Pastry
Low FODMAPwonton
Pastry
Low FODMAPblack quinoa
Pseudograin
Low FODMAPbuckwheat
Pseudograin
Low FODMAPbuckwheat flake
Pseudograin
Low FODMAPquinoa flake
Pseudograin
Low FODMAPred quinoa
Pseudograin
Low FODMAPwhite quinoa
Pseudograin
Low FODMAPbuckwheat flour
Pseudograin flour
Low FODMAPquinoa flour
Pseudograin flour
Low FODMAParrowroot
Starch
Low FODMAPcorn starch
Starch
Low FODMAPpotato starch
Starch
Low FODMAPtapioca cooked
Starch
Low FODMAPtapioca starch
Starch
Low FODMAPgreen banana flour
Alternative flours
Low FODMAPcassava flour
Alternative flours
Low FODMAPModerate FODMAP (8)
Keep to smaller servings, especially alongside other FODMAP sources.
Moderate FODMAPHigh FODMAP (31)
Usually limited during the elimination phase.
crumpets
Fructan
High FODMAPrye bread
Fructose, GOS, Fructan
High FODMAPgranola
GOS, Fructan
High FODMAPmuesli
GOS, Fructan
High FODMAPcouscous
Fructan
High FODMAPdark rye
Fructose, GOS, Fructan
High FODMAPeinkorn
Fructan
High FODMAPemmer
Fructan
High FODMAPfarro
Fructan
High FODMAPfreekeh
GOS, Fructan
High FODMAPkamut
Fructose, GOS, Fructan
High FODMAPpasta
Fructan
High FODMAPsemolina
Fructan
High FODMAPspelt flake
Fructan
High FODMAPspelt pasta
Fructan
High FODMAPwheat bulgur
GOS, Fructan
High FODMAPwheat noodle
Fructose, Fructan
High FODMAPwhite wheat
Fructan
High FODMAPwholegrain wheat
GOS, Fructan
High FODMAPrye
Fructan
High FODMAPbarley flour
GOS, Fructan
High FODMAPrye flour
Fructan
High FODMAPspelt flour
GOS, Fructan
High FODMAPwheat flour
GOS, Fructan
High FODMAPcroissants
Fructan
High FODMAPgnocchi
Fructan
High FODMAPmuffins
Pastry
High FODMAPamaranth
GOS, Fructan
High FODMAPamaranth flour
GOS, Fructan
High FODMAPcoconut flour
Fructose, Sorbitol, Fructan
High FODMAPchicory root powder
Fructose, Fructan
High FODMAP
Scan any food label in seconds
The Stummy app scans barcodes and breaks down every ingredient by FODMAP type, so you always know what you're eating.
