Is quinoa low FODMAP?
Low FODMAP
Yes. Quinoa is low FODMAP, whether white, red or black. Quinoa flakes and quinoa pasta are low FODMAP too, so it is a flexible staple.
Quinoa is one of the most versatile low FODMAP staples. Monash University lists quinoa flakes and quinoa pasta as low FODMAP options, and plain cooked quinoa is low FODMAP in typical portions.
Easy ways to use it
- Swap it for couscous or bulgur, which are made from wheat.
- Use quinoa flakes like oats for a warm breakfast.
- Bulk out a salad with quinoa, cucumber, tomato and feta.
Watch the dressing
Pre-made quinoa salads and bowls often include onion, garlic or chickpeas. Rinsing quinoa before cooking removes its bitter coating; that is about taste, not FODMAPs. See also rice.