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3. Gluten Free Grains
Wheat is a high FODMAP food, but it is safe to eat grains with gluten free/spelt grains like corn, oats, potato, quinoa, rice or tapioca. Most grocery stores carry gluten free products like bagels, biscuits, cereals, breads, noodles, tortillas, crackers and more. Avoid foods that include wheat, barley, and rye because they contain gluten, which can irritate the digestive tract in some IBS sufferers.
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