Oatmeal on a FODMAP Diet
When it comes to oats and low FODMAP it can get a little complicated to navigate. Essentially you can eat oatmeal as part of a low FODMAP diet but you need to be careful of the amount you eat in one sitting. It is also worth taking a quick look into the different type of oats you can use to make your oatmeal.
One of the more common forms of oats you buy are steel-cut oats. These are slightly different from the next most common type of oats you can buy which is rolled oats. Steel-cut tend to be a little coarser and they have had their hulls removed. This type of oats makes for a heartier meal than other styles of oat.
Rolled oats are more traditionally formed. The hull is removed and then they are rolled through heavy rollers. This is what gives them that flattened shape. This is likely to be the type of oat most commonly called for in recipes. They also make for a lovely type of oatmeal to eat at breakfast. If you are looking at quick oats it is interesting to know that these are rolled oats that have been cut into smaller portions so they cook quicker!
If you are wanting to use oats for either oatmeal or to use in recipes then you should be fine to use either steel-cut or rolled oats in small portions. You do need to be careful of buying and eating any instant oat types of oatmeal because the FODMAP’s in these can be a little more concentrated because of how dense this type of oatmeal is.
So, in short, you can eat oatmeal but if possible use rolled oats or if you can’t get these then pick steel-cut oats.
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Recommended Oatmeal Portion
The portion size of your oatmeal is very important but it can get confusing when you take into account the different types of oats! For rolled oats and quick oats, you should eat portions of around 47 grams of oatmeal.
For steel-cut, there is less information available but once it has been cooked then you should be able to eat about the same amount, 47 grams of cooked oatmeal in one serving.
How to Use Oatmeal
The most obvious use for oatmeal is for breakfast. Cook up your oats, add a little seasoning, either sweet or savoury depending on the flavours you enjoy and then eat a hearty breakfast to set you up for the day. But there are more ways to use oats that can still be eaten on a low FODMAP diet.
Make Overnight Oats – You can prepare your oatmeal the night before and make yourself some delicious overnight oats. Mix up some oats with water or milk and add some low FODMAP fruits and nuts.
Pop some clingfilm over the top of the bowl and pop them into the fridge overnight. By the morning they will have developed into a breakfast that will set you up for the day.
Prepare Oatmeal Snacks – You can use oats and oatmeal to make yourself some low FODMAP snacks. Cook up some oatmeal and mix in your favourite sweet treats and low FODMAP nuts such as almonds or walnuts. Add a tablespoon or two of syrup and mix together. Spoon out into flapjack shapes and then allow to set.
Are Flapjacks Low FODMAP?
Flapjacks can be low FODMAP but if you are buying from a shop or restaurant then you do need to be careful. The oat count could be too high to remain low FODMAP and they can contain other ingredients that turn a healthy low FODMAP treat into a snack that triggers your digestion problems.
It is best to make your own at home and then you can control the FODMAP’s contained.
Quick Summary
Oatmeal can be low FODMAP but you need to ensure you are eating a maximum of 47 grams of cooked oats in one serving. You can also use it in other baking and recipes to create some delicious sweet treats and healthy snacks. Just be careful of eating instant oats because these may contain more FODMAPs than the more traditional versions of oatmeal.
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