Is Semolina Low Fodmap?

Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Is Semolina Suitable for IBS Patients?

If you or anyone you know has IBS, you might have wondered at some point, is semolina low FODMAP?

After all, consuming food rich in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) triggers Irritable Bowel Syndrome (IBS), causing gastroenterological issues ranging from excessive flatulence to bloating an diarrhea.

Well, that's a valid question. Grains form a considerable portion of our meals. They are a rich source of nutrients and there is clinical evidence that they prevent cholesterol buildup while lowering blood sugar.

To address this question, this blog post explores if semolina is low FODMAP and whether it's suitable for the IBS diet. Let's get into it!

Is Semolina low FODMAP?

Semolina is a refined extract of durum wheat produced during milling. According to the Monash app, semolina is high FODMAP due to high levels of fructans.

What does Semolina contain?

Semolina is a staple grain from the Mediterranean region. This coarse flour is best known as the active ingredient of many lip-smacking pasta delights.

100g of semolina contains:

• Carbohydrate (73g)
• Zero cholesterol
• Sodium (1mg)
• Potassium (186mg)
• Magnesium (11%)
• Dietary fiber (3.9g)
• Protein (13g)
• Calcium (1%)
• Iron (6%)
• Vitamin B6 (5%)

Is semolina flour suitable for IBS?

During milling, semolina gets extracted from the nutritious part of durum wheat. As per the Monash app, due to high fructan levels, semolina is high FODMAP. Consuming semolina based flour is a strict no for people with IBS.

Is semolina pasta low FODMAP?

As semolina flour is high FODMAP, semolina pasta is high FODMAP as well.

If you are a pasta lover, consider low FODMAP pastas, like:

• Quinoa
• Brown rice
• Buckwheat
• Rice
• Tapioca
• Pastas made with other low FOMAP flours

Which grains are safe for IBS?

For people with IBS, it's important to eat grains that are low FODMA P. Grains that are low FODMAP and won’t trigger IBS symptoms include:

• Millets
• Amaranth
• Brown rice
• Corn
• Buckwheat
• Oats
• Quinoa
• Sorghum

Please stick to the low FODMAP safe serving sizes in the Monash app.

Grains are an excellent source of nutrients. They contain:

• Carbohydrates
• Proteins
• Iron
• Fiber
• Magnesium
• Iodine
• Folate
• Thiamine

Is Couscous Suitable for IBS Patients?

Couscous is derived from wheat, which is high FODMAP due to fructans. However, as per the Monash app, couscous derived from rice and corn is low FODMAP at 37g. Gluten free couscous made from maize flour has a safe low FODMAP serving size of ½ cup cooked (78g).

Are Egg Noodles Low FODMAP?

Who doesn't fancy a bowl full of delightful, springy noodles?

People with IBS can consume noodles while on a low FODMAP diet if it's made from low FODMAP ingredients. While eggs are low FODMAP because they are proteins, the choice of flour used to prepare noodles matters. Low FODMAP egg noodles should not be made of high FODMAP flours or contain any high FODMAP ingredients. Low FODMAP flours include:

• Rice flour (rice noodles)
• Vermicelli (rice noodles)
• Kelp noodles (extracted from seaweed)
• Soba noodles (extracted from buckwheat)
• Pad Thai noodles (made with a rice and tapioca flour mixture)

If you love noodles but have IBS, do not eat noodles that contain high FODMAP ingredients such as:

• Wheat
• Onions and garlic (they stimulate the GI tract, triggering IBS)

Conclusion

Semolina and semolina pasta are high FODMAP. However, you can substitute semolina pasta with a gluten-free pasta made of low FODMAP flours, such as quinoa and brown rice pastas. For more information on the low FODMAP diet check out our low FODMAP diet for Beginners course.

References:

https://www.verywellhealth.com/foods-on-the-low-fodmap-diet-1944679

https://www.webmd.com/ibs/guide/what-is-fodmap

https://www.monashfodmap.com/blog/grains-low-fodmap-diet/

https://alittlebityummy.com/blog/what-flours-starches-are-low-fodmap/

https://badgut.org/information-centre/health-nutrition/ibs-the-foods-you-can-eat/