A question often asked is if oats are ok on a low FODMAP diet. This can certainly be confusing, especially as there is so much conflicting information out there!
What are oats? In Australia, oats come in a range of shapes and sizes. We have everything from oat flour to bran, quick oats, rolled oats, and steel-cut oats. Essentially, this all comes down to how the oat, as a whole kernel has then been processed for use, with steel-cut oats the least processed (and low GI of 57), and the flour tends to have a higher GI (74).
What about gluten?
The way oats are processed in Australia means they often come into contact with gluten-containing grains, meaning we are not able to strictly call them ‘gluten free’, however they only contain a small quantity. If you have coeliac disease, oats should be avoided. If you are gluten sensitive, you may be able to tolerate them in small quantities
So, are oats ok on a low FODMAP diet?
From a FODMAP perspective, research from FODMAP Friendly suggests up to ½ cup, or 43g of rolled oats is safe to consume, whilst the Monash app shows that ½ cup of oats is moderate in oligosaccharides, and ¼ cup is low in all types of FODMAPs.
In some specialty stores, gluten-free oats are available, however ‘gluten free’ currently means different things in different countries, so it is worth checking the gluten content, as imported GF oats may have more gluten in them than you are used to.
Banana and peanut butter porridge recipe
5 minutes preparation and cooking time (add ~25 minutes if cooking from scratch)
Ingredients:
- 1 cup rolled oats
- A small ripe banana, sliced
- 1 tbsp natural peanut butter
- 2 large spoons lactose-free yoghurt
- Hot water
Method:
- Place oats, banana and peanut butter in a saucepan and just cover with water.
- Bring to boil and then reduce heat to medium, stirring constantly.
- Cook for approximately 5 minutes, or until the oats and banana are soft and melded together.
- Remove the oat mixture from the stove and serve in two bowls with a dollop of yoghurt on top.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022
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