Are Oats Low FODMAP?

Following any diet is difficult. But, when following a restrictive diet like the low FODMAP diet, it can seem almost impossible to come up with a delicious meal that is healthy. It doesn’t have to be this way and you would be surprised at just how many things you can eat on a low FODMAP diet.

Breakfast is one of those times when it is important to have a hearty meal and oats and porridge seems like the perfect solution. But, are oats low FODMAP?

Oats are low FODMAP which is great news. However, there are things to watch for such as your portion sizes and the types of oats you choose. Instant oats are one type you may want to avoid because they tend to be higher in FODMAPs. Instead, choose, rolled or steel-cut oats. 

Eating Oats on a FODMAP Diet

Whilst you can eat oats on a low FODMAP diet it does become a little complicated when it comes to choosing your oats. Some of this is to do with how much of a portion you can eat in one go. But, a bigger issue is making sure you pick the right types of oats.

Rolled oats are the most common type you can buy, aside from instant oats, and the great news is that you can eat rolled oats in measured portion sizes. Steel-cut oats are another type that you can eat. Some recipes will call for one or the other of these types of oats so great news, you should be fine to continue to make these recipes! 

One form of oats you may want to avoid is instant oats. This type of oat is processed to be a little denser which helps it cook quicker. The problem is that it contains more FODMAPs than other types of oats. 

Recommended Oat Portion

As already mentioned you can eat measured out portions of oats. For most types of oats, this should be about portions of 47 grams. This is a surprising amount and you should find that an oatmeal breakfast will fill you up till lunch. 

A Low FODMAP Portion of Oats is 47 Grams (But Make Sure You Avoid Instant Oats)

How to Use Oats

Oats have a lot of uses! You can bake with them, eat them as they are or even pop them into smoothies. Here are a few ideas for you to try.

Bake With Oats

The most obvious use for baking with oats is to make flapjacks. Choose your favourite low FODMAP sweeteners and ingredients and mix them together. Add some honey to make them sticky and spread the mixture into an oven-proof tray.  Bake and then you have some delicious flapjacks for snacks and lunchtime treats. 

Have a Traditional Porridge Breakfast

If you fancy porridge for breakfast then you can. Measure out your portion of oats and cook them as you normally would. If you want to pep up the flavour you can add a little cinnamon or some cut-up fruit. 

Make Some Overnight Oats

Overnight oats are a fantastic health trend that makes eating a great breakfast super easy. All you need to do is measure out your oats, mix in some greek yoghurt and your favourites mix of low FODMAP fruit and pop it into the fridge the night before you need it. When you wake up in the morning you will have a delicious breakfast waiting for you. 

Low FODMAP Oat Recipes

If you’re looking for delicious recipes containing oats that are low FODMAP then give these a go:

Other Oat-Related Products

Oats come in many forms, as you are well aware. Below we have covered many of these:

Is Oat Milk Low FODMAP?

If you can eat oats on a low FODMAP diet then you might start wondering whether or not you can use oat milk too! We have some good news and some bad news on this front. Yes, you can use oat milk on a low FODMAP diet but you need to stick to fairly small portions. 

The allowed portion size would be about 30ml which isn’t a lot if you want a milky drink. However, it is the perfect amount if you just want a dairy alternative for a spot of milk in your tea or coffee. 

Is Granola Low FODMAP?

Granola is a tough one because it depends on how it was made, what it contains and what it has been sweetened with. The best approach is to make your own so you can add the nuts, fruits and sweeteners you like.

Are Quaker Oats Low FODMAP?

You’ll be pleased to learn that Quaker oats are low FODMAP provided that you keep your portions in check. In fact, generally speaking, most brands of oats will be low FODMAP up to 47 grams.

Quick Summary

Oats are another one of those foods where the FODMAP levels change depending on how much you use. In small portions then they are low FODMAP and you should be fine to include them as part of a healthy low FODMAP diet.

However, go above these portions and the oats soon become high FODMAP. The great news is that if you love oats and porridge then you can still continue to eat these meals.