Written by Amy Kaczor MS RD LDN, Registered Dietitian
Is couscous a low FODMAP food?
Couscous is a light and fluffy carbohydrate that is delicious when added to salads or other cold foods or used as a warm side dish, similar to rice. This inexpensive product is a staple of Middle Eastern cuisine (Encyclopedia of Food and Culture, 2018).
Couscous is a wheat product made from semolina flour and contains gluten. Couscous is not suitable for individuals with irritable bowel syndrome (IBS) following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet.
However, there is good news that different couscous forms may have fewer FODMAP compounds. Wheat couscous, rice couscous, and corn couscous are high in the FODMAP fructan. However, gluten-free couscous is available on the market (Monash University, n.d.).
According to the Monash University FODMAP Diet app, half a cup of gluten-free couscous made from maize flour is considered low FODMAP. It is essential to look out for high FODMAP products often added to couscous dishes, such as garlic or onion.
What are the health benefits of couscous?
Since it is produced from grains, couscous is rich in carbohydrates and some B vitamins (thiamin, niacin, and pantothenic acid) and minerals, such as copper and selenium (Lama & Corleon, 2019). Additionally, couscous contains fiber which can reduce constipation and other symptoms of gastrointestinal discomfort.
This post aims to answer your questions regarding the low FODMAP diet and couscous in the FODMAP diet.
Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.
Encyclopedia.com. (2022, April 21). ." Encyclopedia of Food and Culture. . encyclopedia.com. 28 Mar. 2022 .Encyclopedia.com. Retrieved April 21, 2022, from https://www.encyclopedia.com/sports-and-everyday-life/food-and-drink/food-and-cooking/couscous
Leaf Group. (n.d.). What are the health benefits of couscous? LIVESTRONG.COM. Retrieved April 21, 2022, from https://www.livestrong.com/article/440051-what-are-the-health-benefits-of-couscous/
Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know/