FODMAP food category
Grains
Explore grains with clear FODMAP ranges, portion context, and links to detailed food guides.
247 food guidesSearch all foods
CategoryGrains
Food directory
Choose a food for the full answer.
Range labels should always be read with the listed portion. Preparation, brand, ripeness, and the rest of the meal can change the practical result.
Low FODMAP
Zucchini Noodles
Lower range
Listed serving
1 cup raw / 130g
Higher in Trace amounts only
Low FODMAP
Wild Rice
Lower range
Listed serving
1/2 cup cooked / 80g
Higher in Trace amounts only
Low FODMAP
Wild Rice Blend
Lower range
Listed serving
1/2 cup cooked / 80g
Higher in Trace amounts only
Moderate FODMAP
Won Ton Wrapper
Portion-sensitive
Listed serving
2 medium wrappers / 35g
Higher in Fructans
Low FODMAP
Yellow Cornmeal
Lower range
Listed serving
1/4 cup dry / 30g
Higher in Trace amounts only
Moderate FODMAP
Ziti
Portion-sensitive
Listed serving
2/3 cup cooked / 100g
Higher in Fructans
High FODMAP
Whole Wheat Pasta
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Whole Wheat Pita
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Whole Wheat Tortilla
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Whole Wheat English Muffin
Higher range
Listed serving
No safe serving size
Higher in Fructans