Overview
About Couscous
Couscous looks like a grain but is really a tiny pasta, steamed granules rolled from durum semolina, the staple of North African cooking.
Because it is a wheat product it is high in gluten and rated high FODMAP from its fructan content. That combination means it can cause bloating and gas as well as the usual gluten problems, and it is one of the foods most often mistaken for a safe grain when it is not.
Sensitivities
How Couscous scores
Watch for
What trips people up
- High in gluten because it is made from semolina wheat, not a grain, so it is off limits on a gluten-free diet
- High in fructans and high FODMAP, a common cause of bloating and gas
- Higher in lectins, a secondary consideration for people sensitive to them
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Couscous
Is couscous a grain or a pasta?
Couscous is a pasta, not a grain. It is made by rolling moistened durum semolina into tiny granules, which is why it carries the same gluten and fructans as other wheat pasta despite looking like a grain.
Is couscous gluten-free or low FODMAP?
It is neither. Couscous is semolina wheat, so it contains gluten and is high in fructans, making it high FODMAP. Millet, quinoa or sorghum give you a similar small, fluffy texture without the gluten or the fructan load.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.