While it is technically a seed, quinoa is often classified as a whole grain. It’s native to South America where it’s been cultivated by humans for centuries, though it’s only recently gained popularity as a “superfood.”
Quinoa is the seed of a flowering plant belonging to the amaranth family, Chenopodium quinoa. Nicknamed “the mother grain” by the ancient Incas, quinoa is packed with protein, fiber, and essential nutrients – it’s also a richer source of healthy fats than other grains. Another factor that sets it apart from other grains is that it’s considered a complete protein. It contains all nine essential amino acids.
Valued for its high nutritional value and unique flavor, quinoa is popular among foodies and healthy eaters. But is it appropriate for individuals with irritable bowel syndrome (IBS) who follow a low FODMAP diet? Here’s what you need to know.
Quinoa is a Low FODMAP Food
The term FODMAP refers to certain short-chain carbohydrates that, due to their poor digestibility, often cause gas, bloating, and abdominal cramping – particularly in individuals with IBS. It’s an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. People with IBS often find that reducing their intake of FODMAPs results in a reduction of symptoms.
The list of foods classified as FODMAPs is quite extensive, so many people with IBS choose to limit their portions of high FODMAP foods rather than eliminating them from their diet entirely. The good news is that quinoa is a low FODMAP food.
As is true with many low FODMAP foods, portion sizes still matter. The recommended serving size of quinoa for followers of a low FODMAP diet is 1 cup of cooked quinoa. For reference, 1 cup of dry quinoa yields about 3 cups cooked.
How to Include Quinoa in a Low FODMAP Diet
Though there are over 3,000 different varieties of quinoa, there are four types you’re most likely to find at the grocery store: red, white, black, and a tricolor blend of the three. Quinoa is often sold as a dry grain, though you can also buy it ground into flour or rolled into flakes (similar to oats).
Each of the three most common quinoa varieties is unique in nutritional content. Red and black quinoa have nearly twice as much vitamin E as white quinoa. Black quinoa, though it has the lowest total fat content of the three, has the highest omega-3 fatty acid content. The darker varieties – red and black – have higher antioxidant content than white quinoa.
In terms of flavor, quinoa is often compared to brown rice. It has a similarly earthy flavor with nutty undertones. When cooked, it becomes soft but retains a slightly chewy texture.
Here are a few simple ways to include quinoa in your low FODMAP diet:
- Cook quinoa in water or broth, using 1 ¾ cups of water for every cup of quinoa. Bring it to a boil then reduce the heat and simmer, covered, for 15 minutes before removing it from the heat and letting it rest for 10 minutes.
- Toss cooked quinoa (after letting it cool) into a fresh salad with your favorite leafy greens and seasonal veggies. Dress it simply with a dash of olive oil and a squeeze of fresh lemon juice.
- Use cooked quinoa to whip up a quick vegetarian wrap – add your favorite roasted low FODMAP veggies and a few tablespoons of hummus for moisture.
- Stir dry quinoa into soup or stew just before setting it to simmer – by the time the recipe has cooked, the quinoa should be nice and tender.
- Use quinoa as an alternative to brown rice or other cooked grains in your favorite low FODMAP recipes. Try serving it with low FODMAP tacos or in a grain bowl.
- To add flavor when using quinoa as a simple side dish, toast it with garlic-infused olive oil and add fresh chopped herbs like cilantro or basil.
While quinoa is considered a low FODMAP food, it’s wise to introduce it into your diet slowly if you haven’t tried it before. High-fiber foods can be beneficial for individuals with IBS, but every person’s body is different. It may take some trial and error to find the right balance of fiber for your diet.
3 Low FODMAP Recipes Featuring Quinoa
Quinoa is a versatile food that can be used in many ways similar to other grains. While you can certainly steam it and serve it as a simple side dish, the possibilities are endless. This pseudograin is easy to incorporate into salads, soups, stews, side dishes, and more.
To get used to using quinoa in creative ways, give these recipes a try:
1. Peanut Butter & Banana Breakfast Quinoa
Servings: 4
Ingredients
- 2 cups water
- 1 cup dry white quinoa
- 2 tablespoons all-natural peanut butter
- 2 tablespoons pure maple syrup
- ¾ teaspoon ground cinnamon
- 2 small unripe bananas, sliced
Instructions
- Bring the water and quinoa to boil in large saucepan.
- Reduce the heat to low and simmer, covered, for 12 to 15 minutes.
- Remove from heat then stir in the peanut butter, maple syrup, and cinnamon.
- Adjust the seasoning to taste then spoon into bowls.
- Top with sliced banana to serve.
2. Cilantro Lime Chicken with Quinoa
Servings: 4
Ingredients
- 1 cup dry red quinoa
- 3 tablespoons garlic-infused olive oil, divided
- 1 ½ pounds boneless, skinless chicken breast, chopped
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon paprika
- ¼ teaspoon dried oregano
- Salt and pepper
- 1 bell pepper, chopped
- ¼ cup vegetable broth
- ½ bunch fresh cilantro
- 5 green onions, green tops only
- 2 limes, juiced
Instructions
- Thoroughly rinse the quinoa then cook using your preferred method until tender.
- Heat 1 tablespoon oil in a large skillet over medium-high heat.
- Season the chicken with cumin, chili powder, paprika, and oregano then add to the skillet.
- Cook, stirring often, until the chicken is almost done – season with salt and pepper to taste.
- Stir in the bell pepper and cook until just tender then remove from heat.
- In a blender, combine the broth, cilantro, green onion, lime juice, and the remaining oil.
- Blend until smooth then pour over the skillet mixture.
- Add the quinoa and stir to incorporate then serve warm with lime wedges.
3. Asian-Style Quinoa Salad
Servings: 4
Ingredients
- 1 cup tri-color quinoa
- 2 cups water
- 2 seedless cucumbers
- 1 large red pepper
- 1 large carrot, grated
- ½ cup fresh chopped mint
- ½ cup fresh chopped cilantro
- 2 lemons, juiced
- 1 tablespoon tamari (or gluten-free soy sauce)
- 1 tablespoon fish sauce
- 1 tablespoon grated ginger
- 2 teaspoons toasted sesame oil
Instructions
- Rinse the quinoa well then bring to a boil with the water in a large saucepan.
- Reduce heat and simmer, covered for 12 to 15 minutes.
- Remove from heat and let rest for 10 minutes while you prepare the salad.
- Cut the cucumbers and red pepper into bite-sized pieces.
- Toss the cucumbers and red peppers in a large salad bowl with the grated carrot and chopped herbs.
- Once the quinoa has cooled, toss it in with the veggies.
- In a small bowl, whisk together the remaining ingredients.
- Drizzle over the salad and toss it to coat just before serving.
Not only is quinoa low in FODMAPs, but it’s also a gluten-free food which makes it appropriate for individuals with celiac disease and gluten sensitivity. Enjoy this grain-like alternative as a simple side dish, a hearty addition to salads, or even as a breakfast option.
