Written by Amy Kaczor MS RD LDN, Registered Dietitian

Are Cheerios a low FODMAP food?

Cheerios are often a mystery for those following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet. The popular breakfast cereal is commonly believed to be high in carbohydrates and sugars. However, Cheerios, a breakfast cereal made from oats, is a low FODMAP grain and is not wheat-based like bread or crackers. Therefore, Cheerios are a great breakfast option for low FODMAP individuals in moderate amounts when consumed in the suggested portion size of 1/2 cup.

The pairing of milk with cereal is where someone following a low FODMAP diet may have difficulty. According to Johns Hopkins Medicine (n.d.), cow’s milk, or any dairy product, including yogurt and ice cream, are high in FODMAPs and can cause gastrointestinal distress for individuals suffering from IBS (irritable bowel syndrome). Opting for almond milk or another non-dairy milk alternative will allow someone on a low FODMAP diet to continue to enjoy this delicious breakfast cereal.

What are the health benefits of Cheerios?

Cheerios are primarily oat-based, a cereal grain rich in nutrition, including fiber, phosphorus, magnesium, zinc, and the B vitamin thiamin (Harvard School of Public Health, n.d.). Oat consumption has been associated with improved heart health, blood sugar control, weight control, and digestive health.


This post aims to answer your questions regarding the low FODMAP diet and Cheerios as a low FODMAP food.

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.


Oats. The Nutrition Source. (2022, March 2). Retrieved April 19, 2022, from https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know

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