FODMAP FOOD LIST FOR BREADS, GRAINS AND CEREALS

Use this quick guide to find low FODMAP breads, grains and cereals.

QUICK REFERENCE GUIDE
RED
= HIGH FODMAP (AVOID INTAKE)

ORANGE = MODERATE AMOUNTS OF FODMAPS (LIMIT INTAKE)
GREEN = LOW FODMAP (SAFE TO EAT)

CEREALS
Amaranth, puffed grain
Cereal, granola, fruit and nut (USA)

Cereal, granola, honey as ingredient (USA)
Cereal, rice crisps (USA)
Flakes of corn
Flakes of corn (USA)
Flakes of corn (gluten free)
Flakes of wheat, corn, rice, oats, dried fruit, nut
Flakes, barley
Flakes, quinoa
Flakes, rice
Flakes, spelt
Flakes, spelt, organic (Denmark)
Muesli, gluten-, wheat-, dairy-, nut- free
Muesli, plain
Muesli, yeast and wheat-free
Oatmeal, coarse, organic (Denmark)
Oatmeal, fine, organic (Denmark)
Oatmeal, gluten-free, organic, coarse (Denmark)
Oatmeal, gluten-free, organic, fine
Oats, quick (dry)
Rice flakes with psyllium, gluten free
Rice, puffed or popped
Wheat bran, pellets
Whole wheat grain biscuit

BREADS
Bodhi’s Bakehouse Spelt 2 (Australia)
Bread, gluten free

Bread, gluten free, low GI, high fibre
Bread, gluten free, multigrain
Bread, gluten free, high fiber (USA)
Bread, gluten free, multigrain (USA)
Bread, gluten-free, white (USA)
Bread, gluten-free, wholegrain, sweetened with pear juice (USA)
Bread, gluten-free, wholemeal (Norway)
Bread, millet (USA)
Bread, multi-grain, sprouted (USA)
Bread, naan or roti
Bread, oatmeal (USA)
Bread, pumpernickel
Bread, rice chia, gluten-free
Bread, rye
Bread, rye, dark
Bread, rye, sourdough, light
Bread, sourdough, kamut, wholemeal
Bread, sourdough, oat
Bread, spelt, 100% spelt flour (USA)
Bread, spelt, 100% spelt, sourdough (USA)
Bread, spelt, sourdough

Bread, wheat, 100% whole wheat (USA)
Bread, wheat, high fibre (USA)
Bread, wheat, high fibre (USA)
Bread, wheat, multigrain (USA)
Bread, wheat, multigrain
Bread, wheat, white (Norway)
Bread, wheat, white
Bread, wheat, white (USA)
Bread, wheat, white, sourdough (USA)
Bread, wheat, wholegrain
Bread, wheat, wholegrain (USA)
Bread, wheat, wholemeal
Bread, wheat, wholemeal (Norway)
Bread, wheat, wholemeal, sourdough (USA)
Country Life Bakery Gluten Free & Dairy Free White Bread (Australia)
Helga’s Continental Bakehouse Gluten Free & Dairy Free 5 Seeds (Australia)
Helga’s Continental Bakehouse Lower Carb 5 Seeds (Australia)
Helga’s Continental Bakehouse Lower Carb Sunflower & Golden Linseed (Australia)
Morpeth Spelt Sourdough (Australia)
Naturis Wholemeal Spelt Bread (Australia)
Naturis Wholemeal Spelt Chia and Sunflower Seeds Bread (Australia)
Raisin toast
Tortillas, corn, added gums or fibre
Tortillas, corn, no added gums or fibre
Vogel’s Gluten-Free Chia & Toasted Sesame (New Zealand)
Bread, wheat, wholemeal and oatmeal (USA)

GRAINS
Barley, pearl
Bourghal

Bran, oat, unprocessed
Bran, rice, unprocessed
Bran, wheat, processed
Bran, wheat, unprocessed
Buckwheat groats (USA)
Buckwheat kernels
Cous cous, rice and corn
Cous cous, wheat
Freekeh
Millet, hulled
Noodles, rice stick
Noodles, wheat
Pasta, gluten free
Pasta, gnocchi made from wheat
Pasta, quinoa
Pasta, spelt
Pasta, wheat
Polenta (cornmeal)
Quinoa, black
Quinoa, red
Quinoa, white
Rice, basmati
Rice, brown
Rice, white

SNACKS, BISCUITS AND COOKIES
Bar, cereal, wheat-based
Bar, granola, oat & honey (USA)
Bar, muesli-based with fruit
Biscuit, chocolate chip
Biscuit, cream filled, chocolate coating
Biscuit, fruit filled
Biscuit, savoury, plain
Biscuit, savoury, wholemeal
Biscuit, shortbread
Biscuit, sweet, plain
Chips, corn, plain
Chips, potato crisps, plain
Chips, potato straws, salted
Cookies, chocolate creme sandwich (USA)
Corn thins, flavoured (sour cream & chives)
Corn thins, plain
Cracker, saltines, plain (USA)
Pretzels
Rice cakes, flavoured (sour cream & chives)
Rice cakes, plain
Rice crackers, plain
Rye crispbread

FLOURS AND STARCHES
Almond, meal

Flour, Khorasan (kamut) wholewheat flour
Flour, amaranth
Flour, barley
Flour, buckwheat
Flour, buckwheat, wholemeal
Flour, corn
Flour, einkorn
Flour, einkorn, organic
Flour, emmer
Flour, lupin
Flour, maize
Flour, millet
Flour, quinoa
Flour, rice
Flour, rice, roasted
Flour, rye
Flour, sorghum
Flour, spelt, organic
Flour, spelt, organic, sieved
Flour, spelt, white
Flour, spelt, wholemeal
Flour, teff
Flour, wheat
Flour, yam, pounded
Starch, maize
Starch, potato
Starch, tapioca