Quinoa is a popular, versatile and healthy grain. If you are following the low FODMAP diet, you may be wondering, is quinoa low FODMAP? This article summarizes the FODMAP content of quinoa, health benefits and recipe ideas.
Quinoa and the Low FODMAP Diet
In short, yes, quinoa is allowed on the low FODMAP diet. Monash University has tested a number of quinoa products and found them to be low FODMAP at the following quantities per serving:
- White quinoa (1 cup cooked)
- Red quinoa (1 cup cooked)
- Black quinoa (1 cup cooked)
- Quinoa flour (⅔ cup)
- Quinoa pasta (1 cup, cooked)
- Flakes (1 cup)
- Quinoa milk (1 cup)
Monash notes that cooked white quinoa becomes high FODMAP at a very large serving size (approximately 5.5 cups). Based on this information, I believe 2 cups of quinoa would still be low FODMAP and safe to eat during the diet. Download their app to see the full details!
When purchasing any processed quinoa food such as pasta or milk, make sure to review the ingredients list for any possible added high FODMAP ingredients. For example, gluten-free foods made with quinoa flour may have inulin or fructose added. Click here to see my comprehensive FODMAP foods chart and low FODMAP grocery list.
Quinoa and IBS
I’ve heard anecdotal stories that some people with IBS suspect quinoa may be triggering symptoms. If it does trigger your symptoms, it would not be due to FODMAPs.
Some people may see quinoa in their stool and think they must be intolerant to quinoa because it wasn’t fully digested. Quinoa, like many high fibre foods, is naturally not fully digested, which is actually very good for our gut.
When eating quinoa and other grains, eat slowly and chew thoroughly. Digestion starts in the mouth!
Benefits of Quinoa on the Low FODMAP Diet
Quinoa has many health benefits! It is a whole grain that is naturally gluten-free and vegan. Plus, it is very simple to cook and takes less than 20 minutes. After you cook quinoa, it will last in your fridge for up to 5 days.
One of the key nutrients found in quinoa is fibre. The fibre can help to bulk up our stools, prevent constipation and feed our gut bacteria.
Quinoa also contains more protein and iron than most other grains, and is low on the glycemic index. Overall, quinoa is a nutritious food to include in your low FODMAP diet.
Favourite Low FODMAP Quinoa Recipes
Some of my favourite low FODMAP recipes feature quinoa!
Low FODMAP Greek Quinoa Salad
A super simple and quick quinoa salad. This recipe is one of my favourite lunches!
Quinoa Berry Breakfast Bake
This sweet breakfast option is very filling and delicious!
Low FODMAP Vegan Quinoa Cakes
These savoury quinoa cakes feature sweet potato, basil and pumpkin seeds.
Cranberry Walnut Quinoa Salad
A sweet quinoa salad with a nice crunch from the walnuts and veggies.
Low FODMAP Winter Roasted Vegetable Salad
This versatile warm bowl can be served on a bed of quinoa.
Orange Chicken and Broccoli Bowl
Delicious orange chicken and broccoli bowl that tastes as good as takeout! I like serving this on quinoa for extra fibre.
Pumpkin Spice Oatmeal (Porridge)
The original recipe uses oats, but sometimes I use cooked quinoa in place of the porridge.
Check out my book The 28-Day Plan for IBS Relief for more recipes! Recipes that feature include Curry Lentil Soup, Edamame Bowl, Mushroom Quinoa Burgers, No-Bake Bars and more.
Conclusion
I hope this article was helpful for your low FODMAP journey. I’m sure by now you can tell how much I like quinoa! It’s definitely a staple food in my diet. If you try out any of these low FODMAP quinoa recipes let me know in the comments.
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References
https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Grain-Products/All-about-quinoa.aspx
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