Is Farro Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian

Is farro a low FODMAP food?

Farro was often labeled as an “ancient grain” because of its origin thousands of years ago (Brown, 2017). It is typically prepared by cooking the grain in boiling water until it is tender and chewy. Unfortunately, farro contains wheat, which is not well tolerated on the low FODMAP diet. In other words, farro is not a suitable option for those with irritable bowel syndrome who are on the low FODMAP diet as it may aggravate their symptoms.

For more information, read on the relationship between wheat and uncomfortable symptoms, such as bloating.

Well, what other options are there? Try quinoa, sorghum, and buckwheat, to name a few (Dewell, 2019).

What are the health benefits of farro?

Farro is a nutty-flavored alternative to rice or pasta that can be used in soups and stews or as a topping to a salad. It can be used as a protein source for those following a vegan or vegetarian diet. Aside from protein, farro has significant amounts of magnesium, vitamin B3, zinc, and more (Brown, 2017). In addition, Farro contains fiber, which can reduce blood sugar spikes and keep you feeling full longer!

Summary

We hope this post answers your questions about the low FODMAP diet and farro as a part of the low FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.

References

Brown, M. J. (2017, January 28). 5 benefits of Farro, a healthy and nutritious ancient grain. Healthline. Retrieved May 3, 2022, from https://www.healthline.com/nutrition/farro-benefits#TOC_TITLE_HDR_6

Dewell, A. (2019, November 12). 5 low fodmap ancient grains and how to use them. ANTONELLA DEWELL, RDN. Retrieved May 3, 2022, from https://www.antonelladewell.com/blog-low-fodmap-insider/5-low-fodmap-ancient-grains-and-how-to-use-them