FODMAP food guide
Is wheat low FODMAP?
FODMAP score
80
High FODMAP
No — Wheat is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1 tbsp (about 20g) wheat flour or 2 tbsp cooked couscous
Becomes high FODMAP at
1 slice of bread or 1/2 cup cooked pasta/couscous
Wheat is a major source of fructans; only very small servings are tolerated.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores wheat at a serving of 1 tbsp (about 20g) wheat flour or 2 tbsp cooked couscous; at 1 slice of bread or 1/2 cup cooked pasta/couscous it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.