Are Grits Low FodMAP?

Grits are a type of porridge made from coarsely ground cornmeal that is boiled with water or milk until it thickens. Grits are a staple food in the Southern United States, particularly in states like Georgia, South Carolina, and Alabama, and are commonly served as a breakfast dish.

Are Pure Grits Low FodMAP?

The answer is YES. Organic or pure grits which are made from corn are low FODMAP in a moderate amount serving size of ¼ cup (40 g)

Is It Low FodMAP? Grits Dishe

Grits contain many ingredients, Baisc & Optional, which are

The basic ingredients are:

  1. Water or broth
  2. Salt
  3. Grits (cornmeal)

Optional ingredients are:

  1. Milk or cream
  2. Butter or margarine
  3. Cheese
  4. Bacon or sausage
  5. Garlic or onion powder
  6. Black pepper
  7. Hot sauce or chili powder

So, the answer may vary if you stick only to the basic ingredients, generally considered Low fodMAP in small amounts. According to Monash University, a serving size of ¼ cup (40 g) of dry polenta (similar to grits) is considered low FODMAP.

However, larger serving sizes can be high in FODMAPs, so it’s important to stick to recommended portion sizes.

Making grits using the optional ingredients might be considered high FODMAP due to milk, garlic, and onion. Regular cow’s milk contains lactose, which is a FODMAP, and garlic and onion are also high FODMAP ingredients.

It’s important to use lactose-free or low-lactose milk in small quantities and avoid using garlic or onion powder.


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