Are Oats Low FODMAP? Your Complete IBS-Friendly Oat Guide.

If you’re managing Irritable Bowel Syndrome (IBS), you may have wondered, ‘Are oats low FODMAP’, or ‘Is oatmeal low FODMAP? As a staple in many diets, oats can provide lots of health benefits, but understanding the oats FODMAP content is key for those with sensitive digestive systems if you want to include oats in your meals or snacks regularly.  I’ll be looking into out whether oats and IBS are a good match for you. 

As a Registered Dietitian specialising in IBS, I will talk you through how oats can be safely eaten on a low FODMAP diet.  I’ve also put together a selection of oat recipes designed for the low FODMAP diet. From classic overnight oats to savoury oat bowls, these recipes help you to enjoy oats without triggering your IBS. Read on to learn about eating oats with IBS, particularly on a low FODMAP diet.

What Is the Low FODMAP Diet? Oats FODMAP Overview.

The low FODMAP diet was developed by Monash University in Australia.  It is a dietary approach designed to help people with IBS manage symptoms like bloating, gas and abdominal pain.

FODMAPs are certain types of carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) that can be difficult for some people to digest. By reducing high FODMAP foods and then reintroducing them strategically, this diet helps identify personal triggers and create a balanced diet that minimises IBS symptoms.

The great news for you is that testing of the oats FODMAP content has found that certain portions sizes of oats can fit comfortably into a low FODMAP diet.  But, the amount that is recommended when you’re following a low FODMAP diet depends on the type and serving size. 

Health Benefits of Oats

Oats are a cereal grain that are widely grown for us to eat, but also for animal feed. In the past, oats were mainly grown for livestock, but they have since become a staple in human diets worldwide due to their impressive health benefits and nutritional profile. They are particularly enjoyed at breakfast as oatmeal, otherwise known as porridge.

Oats stand out from other cereals thanks to their unique and balanced nutrient profile, which includes high-quality protein, unsaturated fats, soluble fibre, antioxidants and essential micronutrients.  This results in numerous health benefits from eating oats on a regular basis.

With their impressive nutrient profile, oats are not only a versatile dietary staple but also a valuable addition to a balanced, healthy diet. Let’s have a closer look at the many nutritional benefits of eating oats.

Soluble Fibre and β-Glucan

One of the standout components of oats is β-glucan, a type of soluble fibre with well-documented health benefits. β-glucan has been found to help lower blood cholesterol and reduce hypertension.  Health authorities, including the FDA and the European Food Safety Authority, endorse oat β-glucan for its cholesterol-lowering properties and recommend consuming at least 3 grams per day to see meaningful effects.  This can be achieved by eating 75 g of dry oats, or about ¾ cup.

Digestive Health

The fibre in oats, including both soluble and insoluble fibre types, plays an essential role in digestive health. Soluble fibre, particularly β-glucan, aids in maintaining a healthy gut microbiome by feeding beneficial bacteria and supporting regular bowel movements. Insoluble fibre, on the other hand, adds bulk to the stool, which helps prevent constipation and supports smoother, more efficient digestion. Together, these fibres promote a balanced gut environment, encourage regularity, and enhance overall digestive comfort, making oats a valuable food for maintaining digestive wellness.

Weight Management

Oats are high in fibre, particularly a soluble fibre called β-glucan. This supports weight management by helping us stay feeling fuller for longer by slowing down digestion, therefore reducing overall calorie intake. This can help manage hunger and curb unnecessary snacking, making oats a valuable addition to weight management diets.

Diabetes

Oats have a low glycemic index, which makes them a good choice for managing blood sugar levels in people with type 2 diabetes. The β-glucan fibre in oats helps to slow down sugar absorption, which minimises blood sugar spikes after meals. This gradual release of sugar into the bloodstream supports insulin sensitivity and improves overall glycemic control, which is beneficial for managing diabetes.

Antioxidants

Oats are rich in unique antioxidant compounds called avenanthramides, only found in oats. These compounds have shown strong antioxidant activity, which is linked to many health benefits. Avenanthramides are known to help prevent LDL cholesterol oxidation, reduce inflammation and protect cells from damage. They also have anti-cancer properties, reduce itchiness and promote skin health, which is why you often see oats as an ingredient in skincare product.

What Are the Different Types of Oats?

Oats come in many forms, each with unique textures and cooking times. Here’s a breakdown of the most common types of oats and how they’re typically used:

• Oat Groats: The least processed form of oats, oat groats are whole oat kernels with only the outer husk removed. They have a nutty flavour and a chewy texture and they take the longest to cook. Oat groats are often used in savoury dishes or cooked as a pilaf-style side dish.

• Rolled Oats: These oats, also known as old fashioned oats, are steamed and then rolled flat, giving them a softer texture and a quicker cooking time than steel-cut oats. Rolled oats are versatile and can be used for oatmeal, baking, or even in smoothies for added thickness.

• Quick Oats: Quick oats are rolled oats that have been further processed to reduce cooking time. They cook quickly and have a softer texture, making them ideal for instant oatmeal, cookies and quick bakes.

• Oat Bran: Oat bran is the outer layer of the oat grain, rich in fibre and nutrients. It has a fine texture and is commonly used as a topping for yoghurt, in smoothies, or in baking for added fibre.

• Oat Flour: Oat flour is simply finely ground oats. They are a great gluten-free substitute for wheat flour. You can buy it or make it yourself from rolled or quick oats in a blender or food processor and use them in your baking for low FODMAP muffins, pancakes and biscuits or cookies.

• Oat Milk: Oat milk is a popular plant-based milk alternative made from blending oats with water and straining the mixture. It’s a creamy, mild-flavoured milk substitute often used in coffee, smoothies and baking.

Are Oats Low FODMAP?

Oats are low FODMAP in moderate portion sizes.  In higher amounts then contain fructans and galactooligosaccharides (GOS), which are types of fermentable carbohydrates.  These belong to the group of carbohydrates know as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

How do FODMAPs affect you if you have IBS?  Well, ff you’re sensitive to fructans or GOS, or both, these compounds can contribute to gastrointestinal symptoms seen with IBS because of how they interact with the gut. Here’s a closer look at what they do inside your gut and the resulting IBS symptoms..

Fructans and GOS are difficult to digest because we lack the enzymes needed to break them down. Instead, they reach the large intestine where they are fermented by gut bacteria. This fermentation process produces gas, which can lead to bloating, discomfort and distension in individuals with IBS. Additionally, fructans and GOS can draw water into the intestine, potentially leading to loose stools or diarrhoea.

For people with IBS, the intestines can be especially sensitive to gas production and water shifts. The fermentation and osmotic effects of fructans and GOS can worsen typical IBS symptoms, such as bloating, abdominal pain, gas, diarrhoea and sometimes constipation.

The low FODMAP diet, developed by researchers at Monash University, involves limiting high-FODMAP foods like those containing fructans and GOS. This approach has been shown to help reduce IBS symptoms for many people.

Low FODMAP Serving Sizes for Oats

If you follow a low FODMAP approach and you’d like to know if you can eat oats and want to know the oat and oatmeal low FODMAP limits, you need to pay attention to the oats FODMAP serving sizes.  Some oat products can become high FODMAP in larger amounts due to their GOS and fructan content (see above).

You can see that some foods only show low or medium FODMAP levels.  This is because they have a naturally low FODMAP content that doesn’t reach a high level in practical serving sizes, even if you eat a lot of them. Monash focuses on realistic portions, so high FODMAP levels are only listed when they’re relevant to typical eating habits.

Here’s a little more explanation about the oats FODMAP serving sizes for different oat products:

• Oat Groats (Uncooked): The low FODMAP serving size for oat groats is 100 grams (1/2 cup), while a moderate FODMAP portion is 230 grams (1 cup) due to the GOS content.

• Rolled Oats (Uncooked): A low FODMAP serving of rolled oats is 52 grams (1/2 cup), making it a convenient option for many recipes. 

• Quick Oats (Uncooked): For quick oats, a low FODMAP serving is 23 grams (about 1/4 cup), but they become moderate FODMAP at 47 grams (1/2 cup) due to the GOS and fructan content.

• Oat Bran (Unprocessed, Uncooked): For oat bran, stick to 22 grams (2 tablespoons) for a low FODMAP serving.

• Whole Grain Oat Biscuits (Breakfast Cereal e.g. Oatibix, UK): A low FODMAP serving is 50 grams, or about two biscuits, making it a good breakfast choice.

• Oat Bran (unprocessed, uncooked): For oat bran, stick to 22 grams (2 tablespoons) for a low FODMAP serving.  Larger amounts haven’t yet been tested.

• Whole Grain Oat Biscuits (Breakfast Cereal e.g. Oatibix, UK): A low FODMAP serving is 50 grams, or about two biscuits, making it a good breakfast choice.  They contain GOS and fructan.

• Oat Flour – if you’re looking to use oat flour in baking, stick to an individual portion size of ¾ cup (100 g) to stay low FODMAP.  This quickly becomes high FODMAP due to fructans at 119 g.

• Plain Oatcakes (UK): Four oatcakes (36 grams) are considered low FODMAP, so they’re a great snack option.

• Oat Sourdough Bread: A low FODMAP serving is one slice (26 grams). Sourdough fermentation helps break down fructans, making sourdough oat bread generally low FODMAP, but check for added fructose or fructans in commercially made options. Two slices (52 grams) are moderate FODMAP for GOS.

• Oat Milk: For a low FODMAP serving, stick to 104 grams (6 tbsp). Moderate FODMAP intake is reached at 121 grams (1/2 cup) due to GOS and fructans, while a high FODMAP serving of 250 grams (1 cup) is also high in GOS and fructans.

Take a look at my blog: The Best Low FODMAP Milk Alternatives which answers the question ‘Is oat milk low FODMAP?’ in more detail.

Monitoring portions and types of oats is key for managing FODMAP intake. Enjoying oats within these guidelines can make them a valuable addition to a low FODMAP diet.

Tips for Choosing Low FODMAP Oats

When selecting oat products for a low FODMAP diet, checking labels is essential to avoid ingredients that may trigger IBS symptoms. Here are some tips to help you make the best choices when shopping for oats:

• Stick to Plain Oats: Opt for plain, unflavored oats such as steel-cut, rolled (old fashioned), quick oats or oat groats. These oats are typically safe in low FODMAP portions without any added ingredients that might increase their FODMAP content.

• Avoid Added Sweeteners and Flavourings: Many flavored oat products, especially instant oats, contain high-FODMAP ingredients like honey, high-fructose corn syrup or agave syrup. These sweeteners are high in fructans or excess fructose, which can aggravate IBS symptoms. Choose unsweetened oats and add your own low FODMAP sweeteners, such as fresh fruit, maple syrup or brown sugar, at home if needed.

• Watch for Added Fibres: Some oat products are fortified with fibres like inulin (chicory root fibre) or oligosaccharides, which are high FODMAP. Inulin is often added to increase fibre content but can trigger IBS symptoms for people sensitive to FODMAPs. Stick to plain oats to avoid these added fibres.

• Check for Dried Fruits and Nuts: Dried fruits like raisins, apples and dates are common in instant oatmeal packs but are high FODMAP. If you prefer some texture or sweetness in your oats, buy plain oats and add your own low FODMAP fruits, such as fresh strawberries or blueberries.

• Be Cautious with “High-Protein” Oatmeal: Some high-protein oat products contain ingredients like whey protein concentrate or soy protein isolate. These may be high in FODMAPs, especially soy protein. If you need more protein in your oatmeal, consider adding lactose free milk, small amounts of soy milk, or a low FODMAP protein powder.

• Verify Gluten Free Oats: For those who are gluten-sensitive or have coeliac disease, look for oats labelled “gluten free” to avoid cross-contamination with wheat. This isn’t necessary if you don’t have these conditions. Make sure they don’t contain other high FODMAP fillers.

• Choose Minimal Ingredients for Oat Milk: When buying oat milk, check for minimal ingredients, such as oats, water, and perhaps a little salt. Avoid brands that add high FODMAP ingredients like agave syrup, inulin or added fibres.

• Select Traditional Sourdough Oat Bread if Possible: Some oat breads use traditional sourdough fermentation, which reduces FODMAPs by breaking down oligosaccharides. However, always check the label for added sugars like high-fructose corn syrup or honey and avoid those with added inulin or chicory root fibre.

By following these tips and carefully reading ingredient lists, you can enjoy oats while keeping your FODMAP intake under control. Remember that homemade or minimally processed oat products are often the safest options for those on a low FODMAP diet.

Low FODMAP Breakfast Ideas Including Oats

Here are some delicious low FODMAP breakfast ideas featuring oats that are gentle on the digestive system:

Low FODMAP Overnight Oats

• Combine 1/2 cup rolled oats with 1/2 cup lactose-free milk or almond milk (choose unsweetened to avoid high FODMAP sweeteners).
• Add 1 tablespoon of chia seeds, a dash of cinnamon, and 1 tablespoon of maple syrup for sweetness.
• Top with low FODMAP fruits like blueberries or strawberries in the morning.
• Let it sit in the fridge overnight for a quick grab-and-go breakfast.

Baked Oatmeal with Strawberries and Banana

• Mix 1/2 cup rolled oats with 1/4 cup almond milk, 1/4 of a ripe banana (for sweetness), and a few sliced strawberries.
• Add 1/2 teaspoon vanilla extract and a dash of cinnamon.
• Pour the mixture into a small baking dish and bake at 350°F (175°C) for 20-25 minutes until golden.
• Enjoy warm or cold as a filling breakfast option.

Oatmeal with Peanut Butter and Maple Drizzle

• Cook 1/4 cup quick oats with 3/4 cup water or lactose-free milk.
• Stir in 1 tablespoon of natural peanut butter and drizzle with 1 teaspoon of maple syrup.
• Top with a few slices of banana and a sprinkle of chia or flax seeds for extra fibre.

Oat and Berry Smoothie Bowl

• Blend 1/4 cup rolled oats with 1/2 cup lactose-free or soya yogurt, 1/4 cup strawberries, 1/2 tablespoon mixed seeds, and a handful of spinach.
• Pour into a bowl and top with a few blueberries or sliced kiwi for colour and added nutrition.

Savory Oatmeal with Spinach and Scrambled Tofu

• Cook 1/2 cup steel cut oats in water until soft.
• Stir in a handful of fresh spinach and a pinch of salt and pepper.
• Top with scrambled tofu and sprinkle with chives or green onions (green tops only).
• This savoury option is hearty and packed with protein.

Cinnamon Oat Pancakes

• Blend 1 cup oat flour (or finely ground rolled oats) with ½ cup plain flour, 1 cup lactose-free, almond or rice milk, 1 teaspoon cinnamon and 1 teaspoon vanilla extract.  Add 1-2 tbsp maple syrup for added sweetness.
• Cook small spoonfuls on a non-stick pan over medium heat until golden.
• Serve with a drizzle of maple syrup and a few fresh berries for a delicious, FODMAP-friendly pancake breakfast.

Oat Bran Yogurt Parfait

• In a small bowl or glass, layer 2 tablespoons of oat bran, 1/2 cup lactose-free yogurt or soya yoghurt and a handful of blueberries or raspberries.
• Add a teaspoon of chia seeds and a drizzle of maple syrup if desired.
• This parfait is easy to make ahead and ideal for busy mornings.

These low FODMAP recipes are great for a satisfying and nourishing breakfast. Adjust portions as needed to keep within low FODMAP serving sizes and enjoy experimenting with toppings and flavours.

Conclusion

Incorporating oats into a low FODMAP diet can be enjoyable and beneficial for managing IBS symptoms and your general health beyond IBS. By understanding the different variety of oats FODMAP content and adhering to recommended serving sizes, you can safely include this nutritious grain in your meals. Oats offer a wealth of health benefits, from heart health to improved digestion, making them a valuable addition to your diet. With mindful choices and the delicious low FODMAP recipes provided, you can enjoy the versatility of oats without gut discomfort on a daily basis.

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