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Low Fodmap foods for IBS

The Low FODMAP Pasta and Grains for IBS (Complete List)

If you’re one of the many individuals who struggle with irritable bowel syndrome (IBS), you understand the challenges of maintaining a diet that keeps symptoms at bay.

IBS can be a tricky condition to manage, as certain foods can trigger discomfort and digestive distress. However, you don’t have to give up your favorite pasta and grains completely.

Welcome to this guide on the Low FODMAP Pasta and Grains for IBS – a valuable resource for those seeking ways to enjoy these staples without the usual discomfort.

I’ll delve into the world of pasta and grains, discussing which varieties are your best allies in managing IBS symptoms.

Whether you’re a pasta enthusiast, a grain lover, or both, this guide will provide you with delicious and tummy-friendly options.

What is FODMAP?

FODMAP for short stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. It’s a group of short-chain carbohydrates that some people find hard to digest.

High-FODMAP foods can trigger symptoms in individuals with irritable bowel syndrome (IBS). The low-FODMAP diet is designed to reduce the intake of these specific carbohydrates to alleviate IBS symptoms.

Under this diet, foods high in FODMAPs are avoided and then progressively added back in to see which kinds, if any, are causing digestive problems.

Is Pasta Low FODMAP?

Plate of spaghetti

Pasta, a beloved staple in many cuisines worldwide, is a common source of confusion for individuals following a low FODMAP diet.

Traditional wheat pasta is generally high in FODMAPs, making it unsuitable for a low FODMAP diet.

However, gluten-free pasta made from low FODMAP grains is a more FODMAP-friendly choice, especially when consumed in appropriate serving sizes and paired with low FODMAP pasta sauces. 

Low FODMAP Pasta

Low FODMAP pasta is suitable for those seeking a pasta alternative that’s gentler on the digestive system.

Here are some pasta options that are typically made from ingredients that are lower in FODMAPs.

Brown Rice Pasta

Made from rice flour, this pasta is a versatile low-FODMAP choice. It has a neutral flavor and is naturally gluten-free.

Nutritional information varies depending on the brand and type, but on average, it provides around 200 calories, 2 grams of protein, and 45 grams of carbohydrates per serving.

To keep it fodmap friendly, ensure you stick to the recommended serving size.

Corn Pasta

Corn pasta is another prevalent Low FODMAP option. It’s created from corn flour and offers a similar texture to traditional wheat pasta.

In general, it contains about 210 calories, 4 grams of protein, and 44 grams of carbohydrates per serving. Keep your portion within the recommended limit to maintain Low FODMAP status.

Quinoa Pasta

Pasta made from quinoa flour is rich in protein and fiber and is a nutritious FODMAP alternative. Quinoa pasta typically supplies around 200 calories, 4 grams of protein, and 39 grams of carbohydrates per serving.


Low FODMAP spaghetti is widely accessible, allowing you to create classic spaghetti dishes.

A standard serving has similar nutritional content to other pasta varieties, with approximately 200-220 calories, 2-4 grams of protein, and 45-48 grams of carbohydrates.

Adhering to the recommended portion size is key for FODMAP control.

Lasagna Sheets

Low FODMAP lasagna sheets are great for making comforting lasagna dishes. These sheets often have a similar nutritional profile to other pasta varieties.

Recommended Pasta Serving to Maintain FODMAP

Eating high amounts of most foods will lead to higher FODMAP intake.

To keep these pasta options Low FODMAP, it’s essential to stick to the recommended serving sizes, which are typically about 1/2 to 2/3 cup (cooked) or 90-100 grams.

Exceeding these portions might lead to higher FODMAP intake, potentially triggering digestive issues.

Always refer to specific product labels for accurate nutritional information and serving size guidelines. Consult a dietitian for a personalized low-FODMAP diet. 

Low FODMAP Grains

Who said you can’t enjoy a rice bowl on a low-FODMAP diet?

It doesn’t just stop there, let’s go through some grain-friendly options for people with IBS. 


Bowl of quinoa

Quinoa is a protein-rich grain that’s naturally Low FODMAP and actually tastes good.

It’s versatile and highly nutritious with one cup of cooked quinoa providing approximately 220 calories, 8 grams of protein, and 39 grams of carbohydrates. 


Made from ground corn, polenta is another excellent Low FODMAP grain. One cup of cooked polenta contains around 150 calories, 2 grams of protein, and 32 grams of carbohydrates.

Keep your portion within the recommended limit to avoid FODMAP issues.


Buckwheat is both gluten free and Low FODMAP. According to lab testing, portion sizes under 150g cooked maintain low FODMAP.

That’s a decent amount to add to your meals!


Millet is a Low FODMAP grain option that is gluten-free and rich in nutrients. One cup of cooked millet provides about 200 calories, 6 grams of protein, and 41 grams of carbohydrates.

Recommended portion sizes vary per person but staying under 150g should be a good start. 


White rice, brown rice, and other types of rice are Low FODMAP, offering versatility in your meals.

One cup of cooked rice usually supplies around 200 calories, 4-5 grams of protein, and 45-50 grams of carbohydrates.

Ensure you follow the recommended serving size to stay within Low FODMAP limits.

Gluten-Free Oats

Some individuals with IBS might tolerate gluten-free oats in moderate amounts.

A typical serving of gluten-free oats provides roughly 150 calories, 6 grams of protein, and 27 grams of carbohydrates. 

Check out The 7 Best Breads for Acid Reflux

Tips on Choosing Low FODMAP Options When Shopping

Choosing low FODMAP options when shopping can be a bit challenging, but with some guidance, it becomes more manageable.

Here are some tips to help you select low-FODMAP foods while grocery shopping:

Read Food Labels – Check food labels for high FODMAP ingredients like wheat, honey, high fructose corn syrup, inulin, and artificial sweeteners (e.g., sorbitol, mannitol, xylitol).

Avoid products that contain these ingredients.

Look for Gluten-Free Products – Many gluten-free products are naturally low FODMAP, as they are often made from rice, corn, or other FODMAP-friendly grains.

However, always check the labels for any high FODMAP additives.

Choose Fresh and Whole Foods – Fresh and unprocessed foods like meats, fish, eggs, plain lactose-free dairy, fruits, and vegetables (keeping an eye on portion sizes) are typically low FODMAP.

Go for these when possible.

Go for Lactose-Free Dairy – If you tolerate lactose poorly, choose lactose-free dairy products like lactose-free milk and hard cheeses, which are generally low in lactose.

Avoid Onion and Garlic – Most low FODMAP diets restrict onion and garlic. Look for onion and garlic-free versions of products like sauces, stocks, and condiments.

Check Monash University’s Low FODMAP App – Monash University has developed a helpful app that provides up-to-date information on the FODMAP content of various foods.

You can use this app while shopping to check specific foods for their FODMAP status.

Purchase Certified Low FODMAP Products – Some brands offer certified low FODMAP products, which can give you confidence in your purchases.

These products are tested and verified to be low FODMAP.

Be Mindful of Portion Sizes – Some foods considered low FODMAP in small portions can become high FODMAP when consumed in large amounts.

Pay attention to recommended serving sizes.

Final Words

There you have it! Some low-FODMAP food options for people with IBS and related problems. 

You don’t have to say goodbye to your beloved pasta and grains.

This guide on low FODMAP pasta and grains for IBS has provided you with valuable insights into making these staples a part of your diet without the usual discomfort.

Pasta can be a tricky item in the IBS diet, but gluten-free options made from low FODMAP grains like rice, corn, quinoa, and other gluten free pasta options offer delicious and gut-friendly choices.

Keeping serving sizes in check is essential to maintain low FODMAP status.

Grains are another key component of many diets. Quinoa, polenta, chickpea, millet, and some gluten-free oats are excellent low-FODMAP grain choices.

Faysal Tahir
Faysal Tahir
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