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).
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
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.
5 minutes preparation and cooking time (add ~25 minutes if cooking from scratch)
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Reviewed by the healthylife Advisory Board March 2022