Is wholegrain wheat low FODMAP?
High FODMAP, usually limited
Wholegrain wheat is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Wholegrain wheat on a low FODMAP diet
- Leave wholegrain wheat 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 wholegrain wheat
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
Low FODMAPCommon questions
Is wholegrain wheat low FODMAP?
Wholegrain wheat is high FODMAP and is usually limited during the elimination phase. It contains GOS and fructans.
Which FODMAPs are in wholegrain wheat?
Wholegrain wheat 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 wholegrain wheat during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
How do I test wholegrain wheat during reintroduction?
Wholegrain wheat 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.
Category
Bread, Grains & Baking · Grain
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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