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.

Low FODMAP

Spring Roll Wrapper

Lower range

Listed serving

2 sheets / 30g

Higher in Trace amounts only

Moderate FODMAP

Somen

Portion-sensitive

Listed serving

3/4 cup cooked / 100g

Higher in Fructans

Low FODMAP

Sorghum

Lower range

Listed serving

1/2 cup cooked / 80g

Higher in Trace amounts only

Low FODMAP

Sorghum Flour

Lower range

Listed serving

2 tablespoons / 15g

Higher in Trace amounts only

Moderate FODMAP

Sourdough Bread

Portion-sensitive

Listed serving

1 small slice / 30g

Higher in Fructans

Moderate FODMAP

Spaghetti

Portion-sensitive

Listed serving

3/4 cup cooked / 100g

Higher in Fructans

Moderate FODMAP

Soba Noodles

Portion-sensitive

Listed serving

3/4 cup cooked / 110g

Higher in Fructans

Moderate FODMAP

Sesame Bagel

Portion-sensitive

Listed serving

1/2 small bagel / 35g

Higher in Fructans

Low FODMAP

Shirataki Noodles

Lower range

Listed serving

1 cup prepared / 150g

Higher in Trace amounts only

Low FODMAP

Short Grain Rice

Lower range

Listed serving

3/4 cup cooked / 120g

Higher in Trace amounts only