Dr Jane Varney - Research Dietitian, 07 August 2017
You may have found that since starting your low FODMAP diet, many of your favourite grain and cereal foods (pasta, gnocchi, breakfast cereal, bread, biscuits and many snack products) are off limits. These restrictions are due to the high fructan content of grains that commonly form the basis of these foods, namely wheat, rye and barley. While many of these foods have low FODMAP serves, to get all the nutritional benefits of wholegrain foods, you may need to broaden your horizons and try some non-traditional grain and cereal foods, many of which are low in FODMAPs. Low FODMAP grains and cereals to consider include:
Amaranth (puffed)
Bourghul
Buckwheat (kernals, flour)
Corn (cob, polenta, tortilla, popcorn)
Millet (grain, flour)
Oats (whole, quick, oatmeal)
Quinoa (grain, flakes, flour, pasta)
Rice (brown)
Sorgham (flour)
But how do you incorporate these grains into your diet? The following table gives you some tips on preparing in including these grains in your everyday diet. Just remember to check the Monash App for low FODMAP serving sizes.
| Grain | Preparation | Use | Tips |
|---|---|---|---|
| Polenta | Bring water to a simmer. Add pinch of salt. Pour in polenta. Stir constantly for approximately 20-25 minutes. | Serve as a side with meat or vegetables or make polenta chips. | May spatter as it cooks, so use a long-handled wooden spoon. Cook over a low heat and stir constantly to remove lumps and avoid sticking. Cook in low FODMAP stock for extra flavour. |
| Quinoa | Place quinoa in a saucepan of cold water, then bring to the boil. Simmer for 10 to 12 minutes. | Salads, quinoa porridge. | Rinse before cooking. |
| Oats | Eat raw or add milk and microwave for a few minutes. | Biscuits, slices, porridge, muesli. | |
| Puffed amaranth | Nil. | Cereal, muesli, biscuits and slices. | |
| Bourghul | Soak in boiling water for approximately 30 minutes, then drain or boil for approximately 12 minutes then drain. | Salads. | Rinse before cooking. |
| Millet | Boil for approximately 15 minutes, then drain and rinse. | Salads, millet porridge. | Rinse before cooking. Cook in low FODMAP stock for extra flavour. |
| Rice flour | Nil. | Shortbread, biscuits, slices. | Rice flour is unlevened, so baking powder or soda may be needed if rising is important. |
| Sorghum flour | Nil. | Biscuits, cakes, slices, batters. | Higher fibre than other fibres, so extra moisture may be needed (extra egg, butter or milk). Binds well without the addition of guar or xanthium gum. Naturally sweet flavour so less sugar may be used. |
| Tortilla (corn) | Nil. | Wraps, sandwiches, pizza base. | |
| Popcorn | Heat oil in a saucepan. Add popcorn kernals and cover with the lid. Cook for 3-4 minutes until popping subsides. Remove from heat. | Plain popcorn, spiced popcorn, caramel popcorn. |
