FODMAP food category

Grains

Explore grains with clear FODMAP ranges, portion context, and links to detailed food guides.

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.

Moderate FODMAP

Dumpling Wrapper

Portion-sensitive

Listed serving

2 medium wrappers / 40g

Higher in Fructans

Moderate FODMAP

Couscous

Portion-sensitive

Listed serving

1/3 cup cooked / 60g

Higher in Fructans

Moderate FODMAP

Cracker Bread

Portion-sensitive

Listed serving

3 small crackers / 15g

Higher in Fructans

Low FODMAP

Cream Of Rice

Lower range

Listed serving

1/3 cup dry / 30g

Higher in Trace amounts only

Moderate FODMAP

Cream Of Wheat

Portion-sensitive

Listed serving

1/4 cup dry / 30g

Higher in Fructans

Low FODMAP

Cornstarch

Lower range

Listed serving

1 tablespoon / 8g

Higher in Trace amounts only

Low FODMAP

Corn Flakes

Lower range

Listed serving

3/4 cup / 30g

Higher in Trace amounts only

Low FODMAP

Corn Flour

Lower range

Listed serving

2 tablespoons / 15g

Higher in Trace amounts only

Low FODMAP

Corn Grits

Lower range

Listed serving

1/2 cup cooked / 100g

Higher in Trace amounts only

Low FODMAP

Cornbread

Lower range

Listed serving

1 small slice / 45g

Higher in Trace amounts only