Is freekeh low FODMAP?

High FODMAP, usually limited

Freekeh is high FODMAP and is usually limited during the elimination phase.

High FODMAP

GOSFructan

Last reviewed October 24, 2026

Freekeh on a low FODMAP diet

Leave freekeh out during the elimination phase, which usually lasts two to six weeks.
Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.

Which FODMAPs are in freekeh

GOS: GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating. Read more about foods that cause bloating.

Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.

Other grains

Common questions

Is freekeh low FODMAP?

Freekeh is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.

Which FODMAPs are in freekeh?

Freekeh contains GOS and fructans. GOS (galacto-oligosaccharides) are found mainly in legumes. Like fructans, they aren't digested in the small intestine and are fermented by gut bacteria, which can cause gas and bloating.

Can I have freekeh during the low FODMAP elimination phase?

It's usually best left out during elimination and tested later, during reintroduction.

How do I test freekeh during reintroduction?

Freekeh belongs with the GOS group, which is often tested with canned, rinsed chickpeas or lentils. Test one group at a time, starting small and increasing over a few days, and note how you feel.

Learn more

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