Porridge really is a perfect breakfast option, and are low FODMAP. In their natural form, oats do not contain gluten. However, oats may become contaminated with gluten during processing, and therefore should be avoided by those with coeliac disease or gluten-intolerance.
Porridge has many benefits for your overall health, including gut health and IBS. It can be beneficial for both IBS-C and IBS-D. Porridge can be a great meal option, even on a low FODMAP diet. When preparing porridge make sure you use only low FODMAP ingredients if you are following a low FODMAP diet.
The low FODMAP diet specifically focuses on carbohydrates. Many wheat-based products are high in the carbohydrate group fructans, which includes oats. The low FODMAP diet is very portion size-dependent, which is why oats are allowed on the diet in certain forms and portion sizes.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS. Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia.
Oatmeal has anti-Inflammatory properties.
Not only do oats have protein and fiber, they are full of other powerful vitamins and minerals. Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties.
Can everyone with IBS tolerate oats? Although oats are easily tolerated by many due to the high soluble fibre content. Some people with IBS find it difficult to tolerate any fibre – soluble or insoluble, this means they may struggle to tolerate oats.
Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).
Here's the answer… An unripe banana (100g) is low in oligo-fructans, making it safe to eat on a low FODMAP diet. A ripe banana is high in oligo-fructans, making it high in FODMAPs. However, a third of a ripe banana (33g) should be tolerated by most individuals with IBS.
Avocados contain FODMAPs that can trigger IBS symptoms and may be high, moderate, or low in FODMAPs depending on how much you eat. In terms of portion sizes, 1/8 of an avocado is considered low-FODMAP and should be safe to eat if you have IBS. Some people may be able to tolerate more.
For example, Weetabix cereals are made from wheat and so, are also high in fructans, making them a high FODMAP breakfast cereal. However, Gluten Free Weet-Bix is low FODMAP as it is low in fructans (4).
You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.
Did you know that your breakfast staple, oatmeal, can cause digestive issues for some people? Yep, that's right! For those who suffer from gas, bloating or abdominal discomfort, gluten or inability to digest oats properly may be the culprits.
Soluble fibre is partially digested (broken down) in the large intestine to form a glue like substance, which helps to produce soft/formed stools, without causing inflammation. Examples of foods rich in soluble fibre are: Oats e.g. Porridge oats/Ready Brek ®, oatcakes.
Porridge
Porridge made with dairy-free milk could be a simple and filling way for a person with IBS to enjoy a snack. Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK . A person could add fiber to their diet gradually to avoid triggering gas.
Are Eggs Low Fodmap? Yes, eggs are considered a low FODMAP food and are generally well-tolerated by individuals on a low FODMAP diet. Eggs are a good source of protein and can be prepared in many ways, such as boiled, poached, fried, or baked.
If someone with IBS tolerates dairy products, plain and unsweetened Greek yogurt is a nutritious dietary addition. Greek yogurt contains live probiotics—bacteria that offer many health benefits, including for gut health. If you are lactose intolerant, you might still be able to enjoy Greek yogurt.
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
If you have gone gluten-free to better manage your IBS and miss eating bread, you may want to try sourdough. This bread stands out from others because it's missing a key ingredient that tends to aggravate IBS.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
Yes, carrots are low FODMAP. At the time of writing, Monash lists carrots as low FODMAP in servings of up to 500g carrot per person. This makes carrots an excellent vegetable to include in your diet. I use carrots a lot in my low FODMAP cooking.