Yes, quinoa is low FODMAP! And can be eaten during the FODMAP diet.

Monash University tested three types of quinoa: black quinoa, white quinoa, and red quinoa.

All three types of quinoa are low FODMAP in a portion of 155 grams of cooked quinoa (1 cup) and remain low FODMAP up to a portion of 500 grams.

So you can choose both white quinoa and a mix of the three colors of quinoa in the supermarket.

What quinoa products are low FODMAP?

There are also different types of products that have quinoa as a base. Monash University has also tested a number of these:

• Quinoa flour: a portion of up to 100 grams (2/3 cups) is low FODMAP.
• Quinoa flakes: a portion of 45 grams (1 cup) is low FODMAP. A portion of 120 grams or more contains an average amount of fructans.
• Quinoa milk: a portion of 240 ml (1 cup) is low FODMAP.
• Quinoa-based pasta: a portion of up to 155 grams (1 cup) of cooked quinoa pasta is low FODMAP.

Puffed quinoa has not been tested by Monash University. Based on the test results above, I would expect that you can also eat this.

However, with rice, for example, puffed rice is low FODMAP in much smaller quantities than normal rice. So it is smart to always test for yourself how you react to such a product.

Low FODMAP recipes with quinoa

On Karlijn’s Kitchen, you can find several tasty recipes with quinoa:

• Mexican quinoa salad
• Mexican quinoa casserole
• Quinoa burgers
• Quinoa salad with kale
• Chocolate quinoa porridge

What is your favorite quinoa recipe? What recipe are you going to try?

Other blogs about the FODMAPs in foods

Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:

Fruits and vegetables

• Are tomatoes low FODMAP?
• Is bell pepper low FODMAP?
• Is coconut low FODMAP?
• Are bananas low FODMAP?
• Are mushrooms low FODMAP?
• Is broccoli low FODMAP?
• Is kale low FODMAP?
• Is spinach low FODMAP?
• Is corn low FODMAP?
• Is avocado low FODMAP?
• Is sweet potato low FODMAP?
• Are pickles low FODMAP?

Dairy and grains

• Is rice low FODMAP?
• Are oats low FODMAP?
• Is bread low FODMAP?
• Which milk is low FODMAP?
• What cheeses are low FODMAP?
• Is butter low FODMAP?

Other foods and drinks

• What nuts are low FODMAP?
• Is peanut butter low FODMAP?
• Is popcorn low FODMAP?
• Is soy low FODMAP?
• What alcoholic drinks are low FODMAP?
• Is coffee low FODMAP?