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Are Oats Low FODMAP?
Depends on portion or type
It depends on the portion. Plain rolled oats in a modest serving are generally low, but large servings are higher.
Main FODMAPs: Fructans and GOS
Why
Oats contain small amounts of fructans and GOS, so a regular bowl is often fine while a very large bowl is not. This makes oats one of the more flexible breakfast options for people on a low FODMAP diet.
Good to know
- Instant flavored oatmeal packets can include honey, dried fruit, or milk powder.
- Oat milk can be higher than whole oats, depending on how it is made.
- Oats are naturally gluten-free, but they are often cross-contaminated, which matters if you also have celiac disease.
Tips and swaps
- Plain rolled oats with maple syrup and a few blueberries
- Quinoa flakes
- Rice porridge
Related foods
Related reading
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.
Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.
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