A question I often get 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 should be able to tolerate them small quantities
So, are oats ok on a low FODMAP diet?
From a FODMAP perspective, research from FODMAP Friendly is showing up to ½ cup, or 43g of rolled oats is safe to consume, whilst the Monash app shows that ½ cup 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.
Whats my favourite way of including oats?
Banana, Peanut Butter and Oat Porridge. Check it out below!
Banana and Peanut Butter Porridge
5 minutes preparation and cooking time (add ~25 minutes if cooking from scratch)
1 cup rolled oats
A small ripe banana, sliced
1 tbspn natural peanut butter
2 large spoons lactose free yoghurt
- 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 oat mixture from the stove and serve in two bowls with a dollop of yoghurt on top.