How To Eat Grains On The Low FODMAP Diet

Grains are an essential part of the diet, and the Australian Dietary Guidelines recommend for adults to consume 4-6 serves of grains daily. Not all grains can be consumed in large amounts on the low FODMAP diet as some of them are high FODMAP foods. However, it is important to still meet your recommended serves of grains from low FODMAP options.

Fructans: the FODMAP found in common grains

Grains and products made from wheat, barley and rye are all high in the FODMAP fructans. People with IBS may find that fructans are a trigger for their symptoms. Everyone experiences fructans malabsorption, which is normal as they are not absorbed during digestion and pass through to the large intestine. Typically, the body can only absorb 5-15% of fructans. This is due to our bodies not producing enough of the enzyme required to break down fructans in the small intestine, resulting in fructans travelling to the colon and being fermented.

However, fructan malabsorption does not always result in uncomfortable IBS symptoms. When digestive symptoms are present after eating fructans, it is very likely a fructan intolerance. In people with IBS, fructans intolerance can trigger symptoms of bloating and diarrhoea. This is because the fructans molecule is osmotic, meaning that it brings more water into the colon triggering these symptoms. If your dietitian has identified fructans as a trigger for your IBS symptoms, it is important to limit the amount of fructans in your diet.

Why are grains important?

Grains are one of the core food groups and are an essential part of our diet. There are two different types of grains- wholegrains and refined grains.

Wholegrains contain all three layers of the grain:

• Bran: outer layer of the grain which is high in fibre, B vitamins, iron, magnesium, zinc, copper and phytochemicals
• Endosperm: middle layer that contains carbohydrates, proteins and small portion of minerals and B vitamins
• Germ: core of the that includes Vitamin E, unsaturated fats (healthy fats), B vitamins and phytochemicals

In comparison, refined grains such as white grains only contain the endosperm layer, as the bran and germ are removed in the refining process. Whole grains are a better grain choice as they contain fibre, carbohydrates for energy, vitamins and minerals. Even on the low FODMAP diet, there are still a range of wholegrain options that you can choose.

Common High FODMAP Grains

There are a range of high FODMAP grains including wheat, barley and rye, which are high in fructans and other FODMAPs. It is important to limit these in the diet as they can trigger your IBS symptoms.  A typical serve of these foods (2 slices bread, 1 cup pasta/rice, 100g flour) is considered high FODMAP:

• Gluten free bread (note: varies between brands)
• Multigrain bread
• Wheat pasta
• Spelt pasta
• Pumpernickel bread
• Roti bread
• Rye bread
• White bread
• Wholegrain bread
• Wholemeal bread
• Almond meal
• Wheat bran
• Oat sourdough bread
• Wheat noodles
• Wheat cous cous
• Rice and corn cous cous
• Muesli
• Filo pastry
• Spelt flour
• Wheat flour
• Amaranth flour
• Rye flour
• Barley flour
• Whole-wheat flour
• Chickpea pasta cooked
• Spelt pasta
• Semolina

Common Low FODMAP Grains

There are still plenty of grains that can be consumed on the low FODMAP diet, to ensure you meet your recommended serves of grains daily. The wholegrain options are underlined on the list below. Aim to choose wholegrain options where possible:

• Arrowroot flour
• Corn flakes
• Corn thins
• Corn bread
• Gluten free pasta (note: brown rice and quinoa options are wholegrains)
• Konjac noodles
• Rolled oats
• Black quinoa
• Plain quinoa
• Red quinoa
• Rice bran
• Brown rice
• White rice
• Rice bubbles
• Spelt sourdough bread
• Taco shells
• Teff
• Buckwheat flakes cooked
• Buckwheat flour
• Corn flour
• Gluten free plain flour (note: brown rice flour is a wholegrain)
• Quinoa flour
• Rice flour (note: brown rice flour is a wholegrain)
• Sorghum flour
• Teff flour
• Rice noodles
• Vermicelli noodles
• Polenta
• Basmati rice
• Soba noodles from wheat and buckwheat
• Maize starch
• Potato starch

High FODMAP Foods that are Low FODMAP in Small Quantities

Several high FODMAP foods are below the threshold of FODMAPs when consumed in a smaller amount such as 1 slice bread or 50g pasta. However, make sure to test your tolerance level to these foods before regularly including them in your diet.

• Almond meal
• Amaranth
• Oat sourdough bread
• White bread
• Wholemeal bread
• Rice and corn cous cous
• Filo pastry
• Chickpea pasta cooked
• Wheat pasta
• Spelt pasta

FODMAP Friendly Certified Products

Alpine Breads: Hemp Rising, Sour Rye Sourdough, Tuscany Sourdough, Spelt and Barley Sourdough, Spelt and Sprouted Grains

Casa de Sante: Low FODMAP Granola Plain, Low FODMAP Granola Indian Spicy Hot, Low FODMAP Granola Tuscan Herb

Food For Health: Liver Cleansing Muesli, Blueberries Vanilla and Teff Gourmet Protein Muesli, Simply Fibre Muesli

Forage: Bircher, Porridge

Genius: Gluten Free Crumpets, Gluten Free Pitta Breads, Glute Free Soft Brown Sandwich Loaf, Gluten Free Soft White Rolls, Gluten Free Soft White Sandwich Loaf, Gluten Free Triple Seeded Sandwich, Gluten Free Triple Seeded Soft Rolls

Kelloggs: Corn Flakes, Corn Flakes Gluten Free, Rice Bubbles, Special K Gluten Free

Natureen: Pizza Bases, Wraps

Organ: All Purpose Plain Flour Gluten Free, Black Bean Crackers, Buckwheat Crispi Bread, Buckwheat Pancake Mix, Buckwheat Spirals, Buckwheat Wafer Crackers, Chia Crispi Bread, Chia Wafer Crackers, Corn Bread Crumbs, Corn Crispibread, Essential Fibre Crispibread, Lasagne Mini Sheets, Quinoa Crispi Bread, Quinoa Penne, Quinoa Spirals, Quinoa Wafer Crackers, Rice and Corn Macaroni, Rice and Corn Penne, Rice and Corn Spiral, Rice and Corn Tortelli, Rice Bread Crumbs, Rice Crispi Bread, Rice Spirals, Self Raising Flour Gluten Free

Purebred: Gluten Free Poppy Seed Bagels, Gluten Free Soft White Sandwich Rolls

Simply Wize: Gluten Free Gnocchi, Gnocchi Pumpkin Gluten Free, Pizza Bases, Spinach Gnocchi

Tip Top: Sandwich Thins Lightly Seeded, Sandwich Thins Original, Sandwich Thins Wholemeal

Uncle Tobys: Oats Quick, Oats Quick Sachets, Oats Traditional

Written by: Emily Monro (student dietitian)

Edited by: Rebecca Ponsford (APD)

References:

1. A Fedewa and S.S.C Rao: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/
2. Dr Jane Varney: https://www.monashfodmap.com/blog/using-non-traditional-cereals-and-grains/
3. Eat For Health: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre
4. The Nutrition Source: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/