Low Fodmaps

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Oats are considered low FODMAP in moderate portions . Be sure to soak your oats to help digestion. Shop oats free from gluten contamination. --- Oats and the FODMAP Diet: Oats are often seen as a healthy, versatile staple. If you're following a low FODMAP diet, you might be wondering whether they’re safe to eat. The good news is that oats can be included in a low FODMAP diet when consumed in the right types and portions. This guide covers everything you need to know, including frequently asked questions, serving sizes, and tips for managing digestive symptoms. *This advice is general in nature and is not medical advice. Please talk to your healthcare professional. Are Oats Low FODMAP? Oats are considered low FODMAP in moderate portions . They are naturally gluten-free, though often contaminated during processing. GF Oats are tested Nil Gluten in every batch and follow strict global purity protocols. Oats provide beneficial nutrients like fibre, vitamins, and minerals. However, they do contain small amounts of fructans , a type of FODMAP. This means portion size is key to avoiding digestive discomfort. Safe Serving Sizes for Oats Rolled oats ( traditional oats ): Up to ½ cup (dry) is generally low FODMAP Quick oats : Similar to rolled oats, safe in moderate portions Steel-cut oats: Low FODMAP at about ¼ cup (dry) Oat flour : Low FODMAP in small amounts (~½ cup) Larger servings may increase FODMAP load and trigger symptoms. Types of Oats and FODMAP Considerations 1. Rolled Oats Most commonly recommended Balanced in fibre and easy to digest 2. Instant Oats Often contain added ingredients Check for high FODMAP additives like honey, inulin, or dried fruit Health Benefits of Oats Even on a low FODMAP diet, oats can offer several benefits: Rich in soluble fibre (beta-glucan): Supports gut health Helps regulate digestion: Can reduce both constipation and diarrhea Heart health: May lower cholesterol levels Sustained energy: Low glycaemic index Tips for Eating Oats on a Low F