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Grains & Breads FODMAP Guide

Page 9 of 9

Couscous, gluten free (rice and corn), cooked
High

Couscous, gluten free (rice and corn), cooked

Grains & Breads

Listed serving: Low serve (¼ cup)

Couscous, wheat, cooked
High

Couscous, wheat, cooked

Grains & Breads

Listed serving: Low serve (5 tablespoons)

Crispbread, rye
High

Crispbread, rye

Grains & Breads

Flakes, barley, uncooked
High

Flakes, barley, uncooked

Grains & Breads

Listed serving: Low serve (2 tablespoons)

Flakes, spelt, organic, uncooked
High

Flakes, spelt, organic, uncooked

Grains & Breads

Listed serving: Low serve (2½ tablespoons)

Flakes, spelt, uncooked
High

Flakes, spelt, uncooked

Grains & Breads

Listed serving: Low serve (2½ tablespoons)

Flour, amaranth
High

Flour, amaranth

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, barley
High

Flour, barley

Grains & Breads

Flour, besan / chickpea / gram
High

Flour, besan / chickpea / gram

Grains & Breads

Listed serving: Low serve

Flour, chestnut
High

Flour, chestnut

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, coconut
High

Flour, coconut

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, einkorn
High

Flour, einkorn

Grains & Breads

Flour, einkorn, organic
High

Flour, einkorn, organic

Grains & Breads

Flour, emmer
High

Flour, emmer

Grains & Breads

Flour, khorasan / kamut, wholewheat
High

Flour, khorasan / kamut, wholewheat

Grains & Breads

Flour, lupin
High

Flour, lupin

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, rye
High

Flour, rye

Grains & Breads

Flour, soy
High

Flour, soy

Grains & Breads

Listed serving: 1 serve (2/3 cup flour as ingredient)

Flour, spelt, organic
High

Flour, spelt, organic

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, spelt, white
High

Flour, spelt, white

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, spelt, white
High

Flour, spelt, white

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, spelt, wholemeal
High

Flour, spelt, wholemeal

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, spelt, wholemeal
High

Flour, spelt, wholemeal

Grains & Breads

Listed serving: 1 serve (2/3 cup flour ingredient)

Flour, wheat
High

Flour, wheat

Grains & Breads

Grain, amaranth, puffed
High

Grain, amaranth, puffed

Grains & Breads

Listed serving: Low serve (1/3 cup)

Grain, barley, pearl, cooked
High

Grain, barley, pearl, cooked

Grains & Breads

Listed serving: Low serve (1½ tablespoons)

Grain, bulgur / burghul / burgaul / cracked wheat, cooked
High

Grain, bulgur / burghul / burgaul / cracked wheat, cooked

Grains & Breads

Listed serving: Low serve (2/5 cup)

Grain, farro, whole, cooked
High

Grain, farro, whole, cooked

Grains & Breads

Listed serving: Low serve

Grain, freekeh, cooked
High

Grain, freekeh, cooked

Grains & Breads

Listed serving: Low serve

Grain, spelt, kernels (green), cooked
High

Grain, spelt, kernels (green), cooked

Grains & Breads

Listed serving: Low serve (1¼ teaspoons)

Grain, wheat germ, uncooked
High

Grain, wheat germ, uncooked

Grains & Breads

Listed serving: Low serve

Grain, wheat, whole, sprouted
High

Grain, wheat, whole, sprouted

Grains & Breads

Listed serving: Low serve (¼ cup)

Noodle, dried thin (with seasoning, starch and oil), cooked
High

Noodle, dried thin (with seasoning, starch and oil), cooked

Grains & Breads

Listed serving: Low serve

Noodle, egg (wheat), cooked
High

Noodle, egg (wheat), cooked

Grains & Breads

Listed serving: Low serve (1/3 cup)

Noodle, instant, Jah Jan flavour
High

Noodle, instant, Jah Jan flavour

Grains & Breads

Listed serving: Low serve

Noodle, wheat, instant, cooked
High

Noodle, wheat, instant, cooked

Grains & Breads

Pasta, durum wheat, cooked, drained
High

Pasta, durum wheat, cooked, drained

Grains & Breads

Listed serving: Low serve (½ cup)

Pasta, gluten free (red lentil flour), cooked
High

Pasta, gluten free (red lentil flour), cooked

Grains & Breads

Listed serving: Low serve

Pasta, gluten free (soy, corn, rice and potato flour), cooked
High

Pasta, gluten free (soy, corn, rice and potato flour), cooked

Grains & Breads

Listed serving: Low serve (2/3 cup)

Pasta, gnocchi (wheat), cooked
High

Pasta, gnocchi (wheat), cooked

Grains & Breads

Pasta, spelt, cooked
High

Pasta, spelt, cooked

Grains & Breads

Listed serving: Low serve (2/3 cup)

Pasta, spelt, cooked
High

Pasta, spelt, cooked

Grains & Breads

Listed serving: Low serve (½ cup)

Porridge, maize, cooked
High

Porridge, maize, cooked

Grains & Breads

Listed serving: Low serve (1/3 cup)

Rice cake, flavoured, sour cream chives
High

Rice cake, flavoured, sour cream chives

Grains & Breads

Listed serving: Low serve (1 cake)

Semolina, fine, uncooked
High

Semolina, fine, uncooked

Grains & Breads

Listed serving: Low serve (½ cup)

Spelt, flakes, organic, uncooked
High

Spelt, flakes, organic, uncooked

Grains & Breads

Listed serving: Low serve