Is Quinoa Low FODMAP?

Following a low FODMAP diet can seem like a daunting task. Everywhere you look it seems like the easiest foods are high in FODMAP or contain other ingredients that cause digestive issues.

Grains are one of these foods that it can be difficult to know what to do! There are many grains to choose from so let’s start with quinoa, is quinoa low FODMAP?

The Quick Answer

Quinoa is one of those grains that are low FODMAP and you can include it into your diet. Perfect for making salads and sides that are healthy, filling and delicious.


Eating Quinoa on a FODMAP Diet

There are three main varieties of quinoa grains. These are white, red and black quinoa although the type you will be most likely to be aware of is white quinoa. This is the most common on our supermarket shelves.

The great thing about these is that all of these have been tested and are considered to be low in FODMAPs.

Quinoa also has the added benefit of being gluten-free which is another issue that those suffering from IBS and other digestive issues can find are triggers for their symptoms.

Recommended Quinoa Portion

In order to ensure your quinoa remains low FODMAP then you do still need to watch your portion sizes.

Unfortunately, this is common with almost all types of foods because many of them contain small amounts of FODMAPs. If your portion sizes increase then so do the number of FODMAP’s in the food.

For quinoa, you can usually eat about a portion of about 155 grams of cooked quinoa. This is about a cup and is plenty to use as a base for most dishes and salads.

FODMAP Tip: 155 Grams of Cooked Quinoa is Low FODMAP

How to Use Quinoa

Quinoa is a versatile grain that has a lot of uses in both sweet and savoury recipes. It’s perfect for ensuring you add some protein and is suitable for vegans and vegetarians too.

Make a Quinoa Salad

Quinoa salad is a delicious lunchtime meal or a healthy snack. You can even use it as a base for your main meal in the evenings. On top of this, you can even cook it and freeze it in portions so that you have some in the freezer ready for whenever you need it.

To make your salad, cook up your quinoa and allow it to cool. Chop up your favourite low FODMAP veggies and stir these into the quinoa. Season with a little of your favourite flavours – you could try a little chilli for an added kick if your symptoms are not triggered by it.

If you want some added flavour you could also stir through your favourite sauce or dressing.

You can either eat the salad on its own or add some extra delicious protein or salad leaves.

Low FODMAP Quinoa Salad

Use Quinoa as an Alternative to Rice

If you struggle with rice in your diet then you can cook up some quinoa instead. Cook it up and flavour with stock for a delicious alternative to any rice dish. Then serve it with your meal as you would any meal containing rice.

It’s delicious and high in plant-based protein.

Have Quinoa for Breakfast

Instead of porridge oats or cereal, you can use quinoa instead. Cook it the night before and pop it into the fridge. In the morning you can sweeten it with fruit and even pour some almond milk into it so that it feels like your usual morning breakfast.

Low FODMAP Quinoa Recipes

If you’re looking for delicious recipes containing quinoa that are low FODMAP then give these a go:

Other Quinoa Products

Quinoa can be found in several forms. But the question is, are these also safe for a low FODMAP diet or not?

Is Couscous Low FODMAP?

OK, no quinoa but couscous is often used in place of quinoa as a cheaper alternative.

Unfortunately, couscous is not a grain you should eat on a low FODMAP diet. It is considered high FODMAP and should be avoided. We would recommend you stick to quinoa instead. It’s just as delicious and you can be sure it is low in FODMAPs.

Is It OK to Eat Toasted Quinoa?

The same rules can be applied to toasted quinoa which is often used in cereal bars and granola mixes. Generally speaking, you’ll only consume a small quantity of toasted quinoa as they’re there for texture and not the bulk of the dish.

Common Quinoa FAQs

Here are a few common queries we have come across when it eating quinoa on a low FODMAP diet:

Is Quinoa Good for IBS?

Quinoa is a great grain to enjoy if you suffer from IBS. Much like rice, quinoa is low FODMAP is unlikely to cause bloating or cramps. However, as with all foods, if you suffer from IBS then there’s a chance your body simply doesn’t like quinoa.

What Grains are Low FODMAP?

Fortunately, there are a number of grains that are low FODMAP which can be enjoyed if you’re following a low FODMAP diet. Quinoa, rice, oats, polenta and millet are all low FODMAP grains that can be enjoyed.

Low FODMAP Grains

Quick Summary

Quinoa is a fantastic grain that is super versatile and delicious. If you want some added protein it is packed full of plant-based protein.

There is no reason not to add some of this to your diet and use it as an alternative to higher FODMAP grains and cereals.

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