Overview
About Semolina
Semolina is the coarse, golden flour milled from durum wheat that gives dried pasta its bite and semolina pudding its body.
Because it is pure wheat it is high in gluten and high in fructans, so it hits two triggers at once: it is off limits on a gluten-free diet and it is a high FODMAP food that commonly causes bloating, gas and cramping. It also carries a moderate amount of nickel, which matters if you get systemic nickel reactions.
Sensitivities
How Semolina scores
Watch for
What trips people up
- High in gluten, so semolina is unsafe for celiac disease and non-celiac gluten sensitivity whether it is in pasta, pudding or a dusting on bread
- High in fructans and rated high FODMAP, a frequent cause of bloating and gas even in people who tolerate gluten fine
- Moderate nickel content, worth noting if you flare from systemic nickel
Diet fit
Where it fits
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FAQ
Common questions about Semolina
Is semolina gluten-free?
No. Semolina is milled entirely from durum wheat, so it contains gluten and is not safe for anyone with celiac disease or gluten sensitivity. There is no such thing as gluten-free semolina; look for rice flour, cornmeal or a certified gluten-free pasta instead.
Why does semolina pasta make me bloated even though gluten does not bother me?
Semolina is high in fructans, a FODMAP that many people cannot fully absorb. Fructans ferment in the gut and pull in water, which produces the gas, bloating and cramping you may feel after semolina pasta or couscous, entirely separate from any gluten reaction.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.