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Millet
Panicum miliaceum
Gluten Free
Grain
Low FODMAP
Raw millet grains

FODMAP/SIBO Rating

Safe

Serving Size Consideration: A typical serving of cooked millet

Safe Serving Size: Can be consumed in regular portions as a low FODMAP food

Active Compounds: Millet contains minimal amounts of fermentable carbohydrates and is generally well-tolerated

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 reactions occur, typically within 2-4 hours of consumption

Individual variation: Generally well-tolerated by most people following a low FODMAP diet

Safe Alternatives

quinoa

Quinoa

brown rice

Brown rice

white rice

White rice

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Cooking does not significantly affect FODMAP content

Grinding into flour maintains its low FODMAP status

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • barley

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

Reintroduction Guidelines
  1. Start with a small portion of 1/4 cup cooked millet
  2. If well tolerated, increase to 1/2 cup
  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:

  • gluten-free bread mixes
  • gluten-free cereals
  • multigrain products
  • bird seed

Alternative names: proso millet, pearl millet, finger millet, foxtail millet

Individual Variables

Factors affecting tolerance:

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

Tip: Start with small portions and increase gradually if well tolerated