Oats

Grains

Low FODMAP

Overview

Oats are low FODMAP in servings up to 1/2 cup dry. A reliable breakfast staple during elimination.

Safe Serving

1/2 cup dry (52g)

Typical Serving

1/2 cup dry (52g)

Fructans

Low

GOS

Low

Make porridge with lactose-free milk and top with safe fruits like blueberries and banana for a filling low FODMAP breakfast.

Are oats gluten-free?

Oats are naturally gluten-free but often cross-contaminated. If you have celiac disease, look for certified gluten-free oats.

Our free starter guide includes a quick-reference food list, safe serving sizes, and a 7-day meal plan to get you started.