Brenda Khan
Oats are a whole grain that can be included in a low FODMAP diet. Monash University and FODMAP Friendly have lab-tested various forms of oats, including rolled oats, steel-cut oats, quick oats, and instant oats, and found them to be low FODMAP in small quantities. However, it is important to note that individuals with Coeliac Disease or Non-Coeliac Gluten Sensitivity (NCGS) may need to be cautious, as oats can be contaminated with gluten-containing grains. Additionally, while oats are naturally low in FODMAPs, they are also high in fibre, which can trigger irritable bowel syndrome (IBS) symptoms in some individuals. Therefore, it is recommended to work with a dietitian to assess individual tolerances and incorporate oats into a low FODMAP diet safely.
| Characteristics | Values |
|---|---|
| Are oats allowed on a FODMAP diet? | Yes, oats are allowed on a FODMAP diet. |
| Are all types of oats allowed on a FODMAP diet? | Many different kinds of oats and oat products have low FODMAP serving sizes. Traditional rolled oats, instant oats, and gluten-free fine oatmeal are allowed in small quantities. |
| Are gluten-free oats allowed on a FODMAP diet? | Yes, gluten-free oats are allowed on a FODMAP diet. However, if you have Coeliac Disease or Non-Coeliac Gluten Sensitivity (NCGS), oats are controversial and should be consumed under medical supervision. |
| Are raw oats allowed on a FODMAP diet? | Raw oats should be avoided, and cooked versions are recommended. |
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What You'll Learn
Oats are low FODMAP in small quantities
Oats are a whole grain that can be a part of a low-FODMAP diet. They are a good source of carbohydrates, protein, and fibre. Oats are naturally low in FODMAPs and can be enjoyed in various forms, such as oatmeal, oatmeal cookies, and in cooking and baking. However, it is important to note that oats should be consumed in small quantities as part of a low-FODMAP diet. A single serving of 1/2 cup of uncooked oats is considered low FODMAP, while larger servings may be moderate to high FODMAP.
Different types of oats have varying FODMAP levels. Traditional rolled oats, instant oats, and gluten-free fine oatmeal are low FODMAP at a serving size of 1/2 cup of uncooked oats but become moderate FODMAP at 1 cup. Instant oats, due to their thinner size, cook faster and are low FODMAP at a serving of 1/4 cup of uncooked oats. Oat groats, the whole oat, take longer to cook and are low FODMAP at a serving of 1/4 to 1/2 cup. It's important to note that while oats are naturally low in FODMAPs, some individuals with irritable bowel syndrome (IBS) may still experience issues when consuming them. This is because IBS is a multifactorial condition, and factors such as fibre content and individual tolerance levels can influence how oats affect those with IBS.
When incorporating oats into a low-FODMAP diet, it is recommended to cook them rather than consume them raw. Cooking oats reduces the amount of resistant starch they contain. Additionally, gluten can be a confusing topic when following a low-FODMAP diet. While gluten is not a FODMAP, most oats may be cross-contaminated with gluten-containing products. Unless one has coeliac disease or non-coeliac gluten sensitivity (NCGS), gluten in oats is typically not a concern. However, it is important to read labels and choose gluten-free oats if necessary.
It is always advisable to work with a registered dietitian to assess individual tolerances and determine the appropriate amount of oats to include in one's diet. Additionally, combining oats with other low-FODMAP ingredients can create delicious and nutritious meals. For example, overnight oats with berries and lactose-free milk or goat's milk are a tasty and low-FODMAP option.
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Oats are gluten-free if uncontaminated
Oats are a whole grain that can be included in a low-FODMAP diet. They are considered a good source of carbohydrates, protein, and fibre. Oats are also naturally gluten-free. However, they are often grown, harvested, processed, and transported alongside wheat, barley, and rye, which do contain gluten. This means that oats are frequently contaminated with gluten.
The protein in oats is called avenin. Avenin has a similar amino-acid structure to gluten, and a small number of people with coeliac disease may react to it. However, most people with coeliac disease can tolerate uncontaminated or wheat-free oats. A study presented at the 2022 International Celiac Disease Symposium in Sorrento, Italy, found that while avenin in purified oats induced an acute IL-2 (a blood protein that regulates immunity) response in patients with coeliac disease, continued consumption did not lead to harmful effects, and no intestinal damage was observed.
If you have coeliac disease or Non-Coeliac Gluten Sensitivity (NCGS), it is recommended that you introduce oats into your diet under medical supervision. You should also only eat oats that are labelled or certified as gluten-free, as this ensures that they are pure and uncontaminated. In the United States and Europe, products certified as gluten-free must contain fewer than 20 parts per million (ppm) of gluten.
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Oatmeal is cooked, oats are raw
Oats are allowed on a low-FODMAP diet, even during the Elimination Phase. Monash University and FODMAP Friendly have lab-tested various forms of oats, including rolled oats, steel-cut oats, quick oats, and instant oats.
Oats are a nutritious whole grain that can be incorporated into your diet in numerous ways, both raw and cooked. Oatmeal is cooked, while oats are raw. If you enjoy raw oats, it is recommended to soak them in water, juice, milk, or a non-dairy milk alternative to improve digestibility and avoid potential side effects like indigestion or constipation. Soaking also reduces the effect of phytic acid, which can interfere with mineral absorption. On the other hand, cooked oats may be easier to digest for some individuals as the cooking process helps break down the starch in oats.
Some people believe that eating raw oats provides greater health benefits, as cooking may reduce the amount of certain nutrients. For example, raw oats release around 26% of their beta-glucan content during digestion, compared to only 9% for cooked oats. Beta-glucan is a soluble fiber that can aid in lowering blood sugar, blood pressure, and cholesterol levels. However, others argue that there is no significant difference in the health benefits between raw and cooked oats, and it ultimately comes down to personal preference.
It is important to note that while oats are naturally gluten-free, they can sometimes be contaminated with gluten during processing. If you have Coeliac Disease or Non-Coeliac Gluten Sensitivity (NCGS), it is recommended to consult a medical professional before including oats in your diet. Additionally, some individuals may experience difficulty digesting oats, and a structured elimination diet can help assess tolerance.
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Oats are a whole grain
The different types of oats—such as steel-cut, rolled, quick, and instant—vary in terms of processing. Instant oats, for example, are considered a "heavily processed" whole grain due to the addition of sugar. On the other hand, whole grain pasta and rolled oats are considered "lightly processed". Nevertheless, all types of oats are considered nutritious and heart-healthy, providing fibre, vitamins, minerals, and phytochemicals.
Oats are a versatile ingredient that can be used in a variety of recipes, including oatmeal, oatmeal cookies, overnight oats, and as a bulk ingredient in savoury dishes. They are also gluten-free, provided they are not contaminated with gluten-containing grains during processing. This distinction is important for those with Coeliac Disease or Non-Coeliac Gluten Sensitivity, who must ensure they consume uncontaminated or wheat-free oats.
Oats are suitable for a low-FODMAP diet, even during the Elimination Phase. FODMAP refers to "fermentable carbohydrates", and a low-FODMAP diet is not necessarily gluten-free. Oats can be consumed in small quantities as part of a low-FODMAP diet, and there are various low-FODMAP recipes available that utilise oats.
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Oats are high in fibre
Oats are a whole grain that can be a great source of fibre, vitamins, minerals, and phytochemicals. They are a good addition to a low-FODMAP diet, even during the Elimination Phase. Oats are also a source of carbohydrates and quality protein, with a good amino acid balance.
Oats are high in soluble fibre, which has been shown to lower blood sugar and cholesterol levels. The beta-glucan fibre in oats is particularly effective at reducing both total and LDL (bad) cholesterol levels. Beta-glucan may increase the release of cholesterol-rich bile, thereby reducing the levels of cholesterol circulating in your blood. Oats may also protect LDL cholesterol from oxidation, a crucial step in the progression of heart disease.
Oats are a great way to add fibre to your diet, and they can be enjoyed in many ways. They are commonly eaten as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge and can be enjoyed with milk or yoghurt and nuts. Oats are also included in baked goods such as muffins, granola bars, and cookies.
While oats are a great source of fibre for many people, it is important to note that some individuals may experience difficulty digesting them. If you are following a gluten-free diet, it is recommended to look for certified gluten-free oats to avoid potential cross-contamination. Additionally, if you have Coeliac Disease or Non-Coeliac Gluten Sensitivity (NCGS), the inclusion of oats in your diet may require medical supervision.
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Frequently asked questions
Oats are low FODMAP and can be eaten by people on a FODMAP diet, even during the Elimination Phase. However, the serving size matters, and it is recommended to not go beyond a certain quantity.
Traditional rolled oats are low FODMAP in a single serve of 1/2 cup of uncooked oats. 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.
A low FODMAP diet is not a gluten-free diet. Gluten is a protein, and unless you have Coeliac Disease or Non-Coeliac Gluten Sensitivity (NCGS), there is no need to worry about gluten. However, if you do have either of these conditions, then oats are controversial. Most people with Coeliac Disease can tolerate uncontaminated or wheat-free oats, but some will react to them.
