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Quinoa
Chenopodium quinoa
Gluten Free
Low FODMAP
High Protein
Raw and cooked quinoa grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 1 cup cooked quinoa

Safe Serving Size: Up to 1.5 cups cooked quinoa

Active Compounds: Quinoa contains minimal FODMAPs and is rich in protein, fiber, and essential amino acids

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms in most individuals

Typical reaction time frame: If any reaction occurs, typically within 0-2 hours after consumption

Individual variation: Generally well-tolerated by most people with IBS and FODMAP sensitivity

Safe Alternatives

brown rice

Brown rice

white rice

White rice

rice noodles

Rice noodles

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking reduces any minimal anti-nutrients present

Rinsing before cooking removes saponins and improves digestibility

Stacking Considerations

Avoid combining with:

  • amaranth
  • buckwheat

Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with 1/4 cup cooked quinoa
  2. If well tolerated, increase to 1/2 cup after 24 hours
  3. Progress to full serving of 1 cup if no symptoms occur

Signs of success: No digestive discomfort after consuming full serving size

Hidden Sources

Common products containing garlic:

  • quinoa flour
  • quinoa pasta
  • quinoa breakfast cereals
  • quinoa crackers

Alternative names: keen-wah, Chenopodium quinoa, Inca rice

Individual Variables

Factors affecting tolerance:

  • Overall digestive health
  • Individual tolerance to grains
  • Preparation method
  • Portion size

Tip: Start with small portions and ensure proper rinsing before cooking to maximize tolerability