Low FODMAP bread, pasta and grains
Which breads, pastas, rice and grains are low FODMAP, and how much of each stays low.
| Food | At a usual serving | How much stays low | Low up to |
|---|---|---|---|
 Polenta | Low | 255 g | |
 Quinoa | Low | 192 g | |
 Rice | Low | 190 g | |
 Brown rice | Low | 180 g | |
 Popcorn | Low | 120 g | |
 Rice noodles | Low | 120 g | |
 Gluten-free pasta | Low | 80 g | |
 Oats | Low | 52 g | |
 Sourdough bread | Low | 52 g | |
 Corn tortilla | Low | 44 g | |
 Flour tortilla | Low | 35 g | |
 Rice cakes | Low | 28 g | |
 Biscuits | Low | 20 g | |
 Buckwheat | Moderate | 27 g | |
 Cornflakes | Moderate | 27 g | |
 Semolina | High | 84 g | |
 Pasta | High | 75 g | |
 Couscous | High | 63 g | |
 Bulgur | High | 44 g | |
 Barley | High | 30 g | |
 Wholemeal bread | High | 30 g | |
 Bread | High | 24 g | |
 Wheat flour | High | No low serving |
Low means every FODMAP group is under its per-serving cut-off. Moderate and high are the two steps above it. FODMAPs add up across a meal, so several low servings together can be too much.
Check your whole plate, not just one food
FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.
Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.Data from Fodmi’s food catalog, checked October 28, 2026.Sources and method