Most of us have heard about how healthy oats are for you, and how many benefits they have. They’re high in fiber, they can lower cholesterol, they’re good for your heart, they’re slow releasing so you get more energy throughout the day. But are they suitable for someone on a low FODMAP diet?
Oats can be low FODMAP, depending on your serving size, the type of oats, where in the world you are, and if they’re raw or cooked oats.
Rolled oats are also known as whole oats, or old fashioned oats. They’re made by steaming and rolling oat groats into flakes. They are quite quick to cook, as the rolling process partially cooks them. They may be known by different names in different countries, and different countries may have their own rolling methods, which can slightly change the oats.
Traditional rolled oats are low FODMAP in a single serve of 1/2 cup of uncooked oats, as tested by the Monash University. However, a serving of 3/4 cups of uncooked rolled oats is high FODMAP. Rolled oats in the United Kingdom are low FODMAP in a single serve of 1/2 cup of uncooked oats, but a cup is moderate FODMAP, and may need to be avoided. In Austria, rolled oats are known as oat flakes, and a single serving of 1/2 cup is low FODMAP, but a cup is moderate FODMAP. Organic, gluten free, coarse oatmeal in Denmark is low FODMAP at a single serving of a single cup of uncooked oats, but there is no upper warning for larger servings. Organic, coarse oatmeal in Denmark is also low FODMAP in a single serving of one cup of uncooked oats, and there is no upper warning. Organic, fine oatmeal in Denmark is low FODMAP in a single serve of 1/2 cup, but it is high FODMAP at 1 cup servings. Gluten free fine oatmeal is low FODMAP at one serving of 1/2 cup of uncooked oats, and moderate FODMAP at a one cup serving.
Instant oats are similar to rolled oats, but they have been rolled thinner, which makes them cook faster. They are low FODMAP at a serving of 1/4 cup of uncooked oats, and moderate FODMAP at a 1/2 cup serving. This is probably due to the manufacturing process.
Oat groats are the whole oat. They take much longer to cook than other types of oat. They are low FODMAP at one serve of 1/4 cup, and two serves at 1/2 cup, but they become moderate FODMAP in four servings at one cup.
Oat bran is actually part of whole oat groats, and steel cut oats, but it can be found separately in many stores. It’s part of the grain, behind the husk. You would use it in the same way as wheatgerm. It’s low LODMAP in two tablespoon serves.
While oats are low FODMAP in some serves, some IBS sufferers do report having issues with them. The best advice is to try them in moderation.