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
Rice Cracker
Lower range
Listed serving
5 crackers / 15g
Higher in Trace amounts only
Moderate FODMAP
Ramen Noodles
Portion-sensitive
Listed serving
1 cup cooked / 110g
Higher in Fructans
Moderate FODMAP
Ravioli
Portion-sensitive
Listed serving
3 pieces / 80g
Higher in Fructans
Moderate FODMAP
Quadrifiori
Portion-sensitive
Listed serving
2/3 cup cooked / 100g
Higher in Fructans
Low FODMAP
Quinoa
Lower range
Listed serving
1/2 cup cooked / 80g
Higher in Trace amounts only
Moderate FODMAP
Radiatori
Portion-sensitive
Listed serving
2/3 cup cooked / 100g
Higher in Fructans
Low FODMAP
Puffed Rice
Lower range
Listed serving
1 cup / 15g
Higher in Trace amounts only
High FODMAP
Puffed Wheat
Higher range
Listed serving
No safe serving size
Higher in Fructans
High FODMAP
Pumpernickel Bread
Higher range
Listed serving
No safe serving size
Higher in Fructans
Low FODMAP
Potato Starch
Lower range
Listed serving
1 tablespoon / 8g
Higher in Trace amounts only