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 / any
Bran cerealHigh / any
Brown riceLow / 1 cup
Corn flakesLow / 1 cup, label checked
Corn tortillaLow / 2
CouscousHigh / any
Flour tortillaHigh / typical wheat tortilla
Gluten-free breadLow / 2 slices
Granola barHigh / typical bar
Oats (rolled)Low / ½ cup dry
PopcornLow / 2 cups plain
QuinoaLow / 1 cup
Regular pastaHigh / any amount
Rice cakesLow / 2 plain cakes
Rye breadHigh / any
Sourdough breadModerate / 1 slice, label checked
Sourdough spelt breadLow / 2 slices
Wheat breadHigh / any amount
White riceLow / 1 cup
Build a safer first week from here.
Use the free starter kit, then order low-FODMAP pantry staples or the Belly Reset PDF if you want a faster setup.