FODMAP checker
Quinoa
Quinoa is low FODMAP and a great grain option for people with IBS. A standard cooked serving of 155g (1 cup) is well within the safe range. It is also gluten-free, making it ideal if you are avoiding both gluten and high-FODMAP foods.
Why is quinoa safe on a low-FODMAP diet?
Quinoa has been tested by Monash University and confirmed low FODMAP at a standard serving size of 155g cooked (approximately 1 cup). It contains minimal fermentable carbohydrates.
As a naturally gluten-free grain, quinoa is particularly useful for people who need to avoid both gluten and FODMAPs. It is also higher in protein than most grains, making it a satisfying base for low-FODMAP meals.
Quinoa works well as a substitute for wheat-based couscous or bulgur wheat, both of which are high FODMAP.
Tips & alternatives
- 🌾Use as a couscous substituteCouscous and bulgur wheat are high FODMAP. Quinoa has a similar texture and is a great direct swap in salads and side dishes.
- 🍚White or brown riceBoth are low FODMAP and very versatile. White rice is the most well-tolerated grain for IBS.
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