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
Sweet Potato Noodles
Lower range
Listed serving
1 cup cooked / 110g
Higher in Trace amounts only
Moderate FODMAP
Squid Ink Pasta
Portion-sensitive
Listed serving
3/4 cup cooked / 100g
Higher in Fructans
Moderate FODMAP
Stelline
Portion-sensitive
Listed serving
1/2 cup cooked / 75g
Higher in Fructans
Low FODMAP
Steel Cut Oats
Lower range
Listed serving
1/4 cup dry / 35g
Higher in Trace amounts only
Low FODMAP
Sticky Rice
Lower range
Listed serving
3/4 cup cooked / 120g
Higher in Trace amounts only
Low FODMAP
Stone Ground Grits
Lower range
Listed serving
1/2 cup cooked / 100g
Higher in Trace amounts only
High FODMAP
Spelt Flour
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Spelt Grains
Higher range
Listed serving
No safe serving size
Higher in Fructans
Moderate FODMAP
Spinach Pasta
Portion-sensitive
Listed serving
3/4 cup cooked / 100g
Higher in Fructans
Moderate FODMAP
Spinach Tortilla
Portion-sensitive
Listed serving
1 small tortilla / 40g
Higher in Fructans