FODMAP RATING

AMARANTH

LOW

OAT

・ Oats flakes, instant (pre-cooked) (23gr / <47gr)

・ Oats flakes, ground (52gr / <105gr)

・ Oats flakes, whole (105gr / -)

・ Oat bran (22gr o 2 tbsp / <5 tbsp)

LOW

BUCKWHEAT

・ Dehulled groats cooked (135gr / -)

・ Buckwheat flour (100gr / -)

・ Whole-grain buckwheat flour (100gr)

LOW

MAIZE/CORN

・ Polenta, cooked (245gr / -)

・ Corn flour (100gr / -)

・ Tortillas (57gr / -)

・ Corn starch (100gr / -)

・ Corn flakes (gluten free) (50gr / -)

・ Pop corn (120gr / -)

LOW

MILLET

・ Dehulled, cooked (184gr / -)

・ Millet Flour (100gr / -)

LOW

QUINOA

・ White, black, red, cooked (155gr / -)

・ Quinoa flour(100gr / -)

・ Quinoa flakes (50gr / -)

・ Quinta pasta, cooked (145gr / -)

LOW

RICE

・ White or brown, cooked (190gr / -)

・ Rice flour (100gr / -)

・ Rice cakes (28gr / <56gr)

・ Rice crackers (34gr / <60gr)

・ Rice noodles, cooked (220gr / -)

・ Puffed rice (15gr / <30gr)

・ Rice flakes (30gr / -)

LOW

SORGHUM

・ Sorghum flour (100gr / -)

LOW

TAPIOCA

・ Tapioca (100gr / -)

LOW

TEFF

・ Teff flour (100gr / -)

LOW

Gluten free pasta (from rice, corn or quinta), cooked (146gr / <219gr)* Gluten free bread (made from allowed ingredients and from sourdough since fructans are pre-digested by natural fermentation)

LOW

Amaranth (puffed) (10gr / <20gr)

MODERATE

Corn cakes (12gr / <24gr)

MODERATE

AMARANTH FLOUR

HIGH

GLUTEN FREE PRODUCT CONTAINING

sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953)

HIGH