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Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

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Is Quinoa Low FODMAP? Free IBS Tips and Recipes!

November 14, 2021 by Lauren Renlund MPH RD

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.

is quinoa low fodmap

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! 

low fodmap greek quinoa salad

Quinoa Berry Breakfast Bake 

This sweet breakfast option is very filling and delicious! 

low fodmap quinoa berry breakfast bake

Low FODMAP Vegan Quinoa Cakes

These savoury quinoa cakes feature sweet potato, basil and pumpkin seeds.

low fodmap vegan quinoa cakes

Cranberry Walnut Quinoa Salad

A sweet quinoa salad with a nice crunch from the walnuts and veggies.

low fodmap cranberry walnut quinoa salad

Low FODMAP Winter Roasted Vegetable Salad

This versatile warm bowl can be served on a bed of quinoa.

low fodmap winter roasted vegetable salad

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.

Low FODMAP Orange Chicken and Broccoli Bowl

Pumpkin Spice Oatmeal (Porridge)

The original recipe uses oats, but sometimes I use cooked quinoa in place of the porridge.

low fodmap pumpkin spice oatmeal

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. 

Stay updated on my new recipes and articles by signing up for my email newsletter. I will never send spam and you can unsubscribe anytime. Plus, all subscribers get sent my printable low FODMAP grocery list!

References

https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Grain-Products/All-about-quinoa.aspx

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