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Low FODMAP bread and grains
38 bread and grains suitable for the low FODMAP diet, with the amount up to which each one stays green when eaten on its own. “Free” foods stay green up to 100 g or more; “limited portion” foods are eaten in measured amounts.
Free (11)
- Starches (wheat, corn, potato)no limit
- Corn, buckwheat, quinoa, millet, tapiocano limit
- Rice noodles / vermicellino limit
- Popcornno limit
- Rice / rice flourno limit
- Spelt sourdough breadgreen up to 230 g
- Gluten-free pasta (rice, corn, quinoa)green up to 160 g
- Seitangreen up to 150 g
- Semolina / bulgur (cooked)green up to 150 g
- Oat brangreen up to 105 g
- Sourdough bread (long fermentation)green up to 100 g
Limited portion (27)
- Pearl barley (cooked)green up to 91 g
- Wheat pasta (cooked)green up to 86 g
- Soba noodlesgreen up to 75 g
- Chestnut flourgreen up to 68 g
- Gluten-free breadgreen up to 60 g
- Wheat glutengreen up to 54 g
- Croissant / pastriesgreen up to 50 g
- Potato gnocchigreen up to 50 g
- Oats (flakes)green up to 46 g
- Gingerbread / honey cakegreen up to 43 g
- Pizza / puff / shortcrust pastrygreen up to 43 g
- Couscous (cooked)green up to 41 g
- Wheat crackers (plain)green up to 39 g
- Rice cakes / rice crackersgreen up to 39 g
- Spelt (flour)green up to 35 g
- Wheat bread / white breadgreen up to 34 g
- Breadcrumbsgreen up to 30 g
- Kamut / khorasan wheatgreen up to 30 g
- Rice breakfast cerealgreen up to 29 g
- Corn flakes (breakfast cereal)green up to 28 g
- Wheat (grain, germ, flakes)green up to 27 g
- Wheat flour (white)green up to 27 g
- Semolina / couscous (dry)green up to 23 g
- Corn cakes / thinsgreen up to 22 g
- Pretzelsgreen up to 21 g
- Wheat pasta (dry)green up to 21 g
- Wholemeal / multigrain breadgreen up to 20 g
💡 The catch: in a meal, the FODMAPs of every food add up. Several green servings together can go over the cut-off. Find out why →
Your whole meal, added up
In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal.
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