Is quinoa low FODMAP?

Plain quinoa is, in the right serve. Monash University lists 1 cup of quinoa cooked in water (155g) as a low FODMAP serve, and 1 cup of quinoa flakes or quinoa pasta as suitable alternatives in the strict stage of the diet.

The cooked quinoa serve is the one Monash published in January 2021, in Getting enough fibre. The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.

The flakes and pasta serves are from Monash's Wheat and a low FODMAP diet, published in August 2015, which lists them as suitable alternatives to wheat cereal and wheat pasta.

Why quinoa can be low in FODMAPs

Monash's 2015 wheat post names wheat, rye and barley as high fructan grains; quinoa is none of them. Monash's post on grain-based foods (August 2016) lists "Quinoa (grain, flakes, flour, pasta)" among the whole grain foods "that Monash has tested and found to be low FODMAP at either a full or half serve", and its high and low FODMAP food list, which gives no date, puts quinoa flakes and quinoa pasta among its low FODMAP breads and cereals.

Quinoa products are often sold as gluten free, but gluten free isn't the same as low FODMAP. Monash's low FODMAP shopping list (February 2025) notes: "Gluten free products, whilst more likely to be low FODMAP, sometimes contain high FODMAP ingredients (such as soy and legume-based flours). Ensure you always check the ingredients list before purchasing."

Is cooked quinoa low FODMAP?

Yes, at 1 cup cooked (155g): that is Monash's low FODMAP serve for quinoa cooked in water. Its guide to non-traditional grains (August 2017) says to rinse quinoa before cooking, then simmer it for 10 to 12 minutes. Microwave pouches and grain mixes can add garlic, onion or other ingredients, so we list plain grain only.

Are quinoa flakes low FODMAP?

Monash's 2015 wheat post lists 1 cup of quinoa flakes as a suitable alternative to wheat-based cereal in the strict stage of the diet, and the food list includes quinoa flakes among its low FODMAP options.

Is quinoa pasta low FODMAP?

Monash's 2015 wheat post lists 1 cup of quinoa pasta as a suitable alternative to wheat pasta in the strict stage; it doesn't say whether that cup is cooked or dry.

Are quinoa flour and puffed quinoa low FODMAP?

Monash's 2016 grains post lists quinoa grain, flakes, flour and pasta among foods it tested and found "low FODMAP at either a full or half serve". The Monash articles cited here give no serve size for quinoa flour or puffed quinoa, so we don't list any; the Monash FODMAP app may have one.

Before you buy

• Look for a Monash University or FODMAP Friendly logo on the pack.
• Check the serve size printed with the logo: a larger serve may not be low FODMAP.
• Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).
• A gluten-free label is not a FODMAP rating: check for soy or legume flours.

The ingredients to watch come from Monash University's guide to reading labels. None of the products listed on this page is in Coles' FODMAP Friendly aisle, and we haven't tested any of them. Names, links and stockists come from this week's prices.

For bread, see is sourdough bread low FODMAP?, and for meals built from staples, low FODMAP meal ideas.

This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which grains suit you; Dietitians Australia has a directory to find one.