Low-FODMAP grains list

Rice, oats, quinoa, breads, pasta, and grain swaps organized in one crawlable hub. Each card links to a full lookup page with a verdict, portion note, swap, and related guides.

BarleyHigh / at any Bran cerealHigh / at any Brown riceLow / at 1 cup Corn flakesLow / at 1 cup, label checked Corn tortillaLow / at 2 CouscousHigh / at any Flour tortillaHigh / at typical wheat tortilla Gluten-free breadLow / at 2 slices Granola barHigh / at typical bar Oats (rolled)Low / at ½ cup dry PopcornLow / at 2 cups plain QuinoaLow / at 1 cup Regular pastaHigh / no general low-FODMAP serving listed for elimination Rice cakesLow / at 2 plain cakes Rye breadHigh / at any Sourdough breadModerate / at 1 slice, label checked Sourdough spelt breadLow / at 2 slices Wheat breadHigh / no general low-FODMAP serving listed for elimination White riceLow / at 1 cup

Build a simpler first week from here. Use the free starter kit, label guide, and meal plan before buying specialty products or changing several foods at once.

Starter kit Label guide Meal plan Methodology