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Low FODMAP Foods: Cereals, Flours, Grains and Seeds

If you're cutting down on food high in FODMAPs or gluten to relieve IBS symptoms or any other kind of diet-affected condition, you're going to absolutely love today's post! Sure, you might not be able to stroll into any old bakery and choose the first thing that catches your eye. But with this list of low FODMAP cereals, flours, grains and seeds, you can make your favourite treats and meals at home while still following a gluten-free and low FODMAP diet!

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A woman picking up a low FODMAP chocolate chip muffin

If you've been diagnosed with IBS, one of the first things you might try to ease your symptoms is to cut gluten out of your diet. But if you love food, the thought of going just one week without a big slice of bread spread thickly with peanut butter or your favourite comfort food pasta dish probably brings tears to your eyes.

Fear not my fellow foodie! By switching out gluten-filled ingredients for low FODMAP foods, you can still have all the delicious eats you love without your stomach swelling up like a balloon. As long as you're willing to put in a bit of effort and spend some time in the kitchen, of course.

The Happy Healthy Motivated Low FODMAP Foods Series

This is part 2 of the Happy Healthy Motivated low FODMAP foods series. If you're interested in following a low FODMAP diet, check out the other posts in this series:

The ultimate low FODMAP cereals, flours grains and seeds list

For an even easier way to follow a low FODMAP diet, sign up for my free newsletter. When you do, I'll email you the ultimate low FODMAP foods guide complete with 200 IBS-friendly foods and the quantities they're safe to eat in! I'll send it to you as a PDF, so you can save it onto your computer, tablet or smartphone or even print it off so you've got a paper copy. When you subscribe, you'll also get one email each week from me with IBS advice and a healthy low FODMAP recipe. Sign up now! 

Low FODMAP cereals

A bowl of low FODMAP cereals with yoghurt and berries

  • Bran-based cereal (2 tablespoons, dry)
  • Buckwheat groats (¾ cup, cooked)
  • Cornflakes (½ cup, dry)
  • Gluten-free cereal without honey or dried fruit (1 cup, dry)
  • Gluten free quick oats (¼ cup, dry)
  • Gluten-Free rolled oats (½ cup, dry) [Use them to make amazing breakfasts like Brown Sugar Cinnamon Cookie Overnight Oats!]
  • Millet (1 cup, cooked)
  • Oat-based cereal (2 tablespoons)
  • Puffed amaranth (¼ cup, dry)
  • Rice-based cereal (2 tablespoons)

Low FODMAP flours

A jar of gluten-free flour

Although you can get some of these gluten-free flours from health stores, they're much easier and cheaper to buy online. Click on any of the links below to buy the flour directly from Amazon. If you love making stuff from scratch, you can even make some of these low FODMAP flours at home in your own kitchen!

Low FODMAP grains

Gluten-free spaghetti and pasta bow ties that are low FODMAP foods

  • Gluten-free pasta (1 cup, cooked)
  • Polenta (1 cup, cooked)
  • Quinoa (1 cup, cooked)
  • Rice (1 cup, cooked)
  • Rice noodles (1 cup, cooked)
  • Soba noodles (⅓ cup, cooked)

Low FODMAP seeds

Colourful mixture of seeds that are low FODMAP foods

  • Chia seeds (2 tablespoons)
  • Egusi seeds (2 tablespoons)
  • Flax seeds (2 tablespoons)
  • Poppy seeds (2 tablespoons)
  • Pumpkin seeds (2 tablespoons)
  • Sesame seeds (2 tablespoons)
  • Sunflower seeds (2 tablespoons)


Although I like to think of myself as some kind of superhero wonder woman, I'm not. So it goes without saying that I didn't put this list together myself. I adapted it from DietVsDisease, which bases their low FODMAP foods list on the Monash University low FODMAP diet app.

I also need to stress that I'm not a dietitian, nutritionist, doctor or any kind of medical professional. I'm just an IBS sufferer who wants to help out other IBS sufferers with this low FODMAP foods list.

We're all different and we all react in different ways to different foods. So please don't take what I say as gospel. It's intended to be a helpful guide. You know what's best for you and if you know you can't stomach a certain type of food, please don't eat it. Even if it is on my low FODMAP foods list!

About Nicola

I’m Nicola, the face behind Happy Healthy Motivated – your go-to guide to becoming your best you!
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