For individuals managing Irritable Bowel Syndrome (IBS), navigating the world of food can feel like a minefield. The low FODMAP diet has emerged as a popular strategy for alleviating IBS symptoms, but understanding which foods fit the bill can be confusing. This article delves into the role of oatmeal within a low FODMAP dietary approach, providing detailed information to help you make informed choices.
Understanding FODMAPs
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine. When these sugars are not digested properly, they end up in your colon where they are fermented by bacteria. This fermentation process can lead to gas production, potentially triggering IBS symptoms such as bloating and flatulence. High-FODMAP foods may also draw water into the intestine, leading to distention (swollen abdomen).
The Benefits of Oatmeal for IBS
Oatmeal can be a beneficial food for people with IBS, helping manage symptoms like bloating, flatulence, and constipation, and potentially preventing flare-ups. Experts from MONASH University recommend incorporating oatmeal into the diet as a substitute for whole-grain products containing wheat, rye, or barley. Oats may help relieve IBS symptoms like bloating, farting, and cramping.
Oats are also a good source of soluble fiber, which dissolves in the gut and creates a gel-like substance. This can help regulate digestion and bowel movements. Researchers and healthcare organizations widely consider oatmeal a beneficial food for IBS.
Oatmeal as a Low FODMAP Food
Oatmeal is considered a low-FODMAP food when eaten in small quantities. However, it's important to be mindful of portion sizes, as larger amounts of oats contain fructans and galacto-oligosaccharides (GOS), which are FODMAPs. The type of oats and the amount you eat determine whether they remain low FODMAP.
Read also: Benefits of Oatmeal Drinks for Dieting
Recommended Serving Sizes
- Rolled Oats (Old-Fashioned Oats): Low FODMAP at servings up to 52 grams uncooked, or about ½ cup.
- Quick Oats: Should be limited to 23 grams uncooked per serving, as they become high FODMAP more quickly.
- Oat Groats: Low FODMAP at a portion size of ¼ cup.
- Steel-Cut Oats: This form of oats is low FODMAP.
Note: It is always recommended to use the Monash University FODMAP app or the FODMAP Friendly app to determine appropriate serving sizes and identify potential FODMAPs in various foods.
Types of Oats and Their Impact on FODMAP Content
Oatmeal is commonly consumed as steel-cut, rolled, and quick oats. Oat groats are the whole oat kernel with the non-edible hull removed.
Oat Groats
The least processed way to consume oats, oat groats are low FODMAP at a portion size of ¼ cup.
Steel-Cut Oats
Oat groats are cut to produce a hearty, chewy, nutty product that we know as steel-cut oats. This form of oats takes longer to cook than rolled or quick oats. Steel-cut oats are low FODMAP.
Whole Rolled Oats
Rolled oats, or old-fashioned oats, are steamed and rolled to flatten them. They are still considered whole grains and provide the same nutrition benefits as steel-cut oats. They are also low FODMAP. However, at large portions (3/4 cup dry) they do contain moderate amounts of fructans and GOS.
Read also: Oatmeal: A Nutritional Powerhouse
Quick Oats
Quick or instant oats are the most processed version. But they are still considered whole grain and have a nutrition profile very similar to rolled and steel-cut oats. According to the Whole Grain Council, “instant oats are whole oats that have been pre-cooked, dried then thinly rolled”. This creates smaller oat particles and allows for a shorter cooking time. Some brands of quick or instant oats are low FODMAP at a portion of ½ cup, while others are low FODMAP at ¼ cup. Quaker Quick 1-Minute Oats (plain) are certified low FODMAP at ½ cup. Variations in particle size may be responsible for the difference from one brand to another.
Preparing Low FODMAP Oatmeal
Your preparation method can also add FODMAPs. For example, if you make your oatmeal with regular cow’s milk, you introduce lactose. Other FODMAPs can be added if you use toppings like blackberries, apples, and honey.
To ensure your oatmeal remains low FODMAP, consider these tips:
- Choose the right oats: Steel cut or old-fashioned rolled oats are generally recommended.
- Select a low FODMAP liquid: Use water, lactose-free milk, or a FODMAP-friendly plant-based milk such as unsweetened almond, hemp, macadamia, quinoa, or rice milk. Avoid canned coconut milk, as it can be too thick and rich.
- Cook according to package instructions: If microwaving rolled oats, use a larger bowl to prevent boil-overs.
- Add low FODMAP flavorings: Opt for small servings of berries (strawberries, raspberries, or blueberries), kiwi, sliced green banana, peanut butter, maple syrup, brown sugar, walnuts, pecans, or flaxseed.
Low FODMAP Overnight Oats Recipe
Low FODMAP overnight oats are both creamy and gentle on digestion. Here’s a simple recipe:
Ingredients:
- 1/4 cup (26 g) rolled oats
- 1/4 cup (60 ml) lactose-free cow’s milk or low FODMAP-approved milk (unsweetened almond, hemp, macadamia, quinoa, or rice milk)
- 1/2 teaspoon sweetener (optional)
- 1/8 teaspoon vanilla extract
- Pinch of salt
- Low FODMAP fruit, such as sliced strawberries
Instructions:
- Place oats in a container.
- Stir in milk until well combined.
- Stir in sweetener (if using), vanilla, and salt.
- Cover and refrigerate for at least 4 hours, or preferably overnight.
- Stir well before eating and add low FODMAP fruit.
The Gut Health Benefits of Oats
Oats are a gut health superstar. These fiber-rich whole grains help keep you regular and nurture the garden of bacteria and other microbes in our digestive tract - collectively known as the gut microbiome.
Read also: Is Oatmeal Safe for Kidney Patients?
Soluble and Insoluble Fiber
Oatmeal is high in both soluble and insoluble fiber. Soluble fiber is great at absorbing water and creating a gel. These properties help slow digestion. The soluble fiber in oats can be helpful for people with diarrhea. Insoluble fiber provides bulk which gives your poop mass. It can help stimulate the bowel and make things pass through faster. Therefore, oats can also help prevent constipation.
Beta-Glucan
Oats contain a soluble fiber called beta-glucan. Beta-glucan is a prebiotic, meaning that it passes undigested through the small intestine to the colon, where it is fermented by beneficial bacteria. This supports a healthy gut microbiome, which translates to several other health benefits.
Resistant Starch
Another gut-friendly feature of oats is that they contain resistant starch, a type of carbohydrate. Like beta-glucan, resistant starch can be used for fuel by bacteria in the colon.
Other Health Benefits of Oats
- Heart disease: Intake of oats may decrease the risk for heart disease. Again, the soluble fiber beta-glucan is thought to be responsible for decreasing blood pressure and cholesterol. Plus the polyphenols in oats may help reduce inflammation, another factor in heart disease and other chronic illnesses.
- Immunity: Oats contain many important nutrients and compounds for a strong immune system. These include copper, iron, selenium, zinc, glutamine, and polyphenols. Plus, there is increasing evidence of the role of a healthy microbiome in immune function - and so, the beta-glucan, resistant starch, and polyphenols in oats may indirectly affect immunity as well.
- Diabetes and Insulin Sensitivity: Oats, especially in their less processed form, can help prevent blood sugar spikes and reduces the amount of insulin the body needs. Of course, this can be helpful for those with diabetes. But it can also help reduce the risk of getting type 2 diabetes in the first place. Worth noting, however, is that this benefit for blood sugar may be lost with quick or instant oats. So, in this respect, it may be best to stick with old-fashioned rolled oats or steel-cut.
- Weight maintenance: The fiber content in oats can slow stomach emptying. And their ability to hold water can make you feel full. These effects can help keep you satisfied between meals and reduce overall intake.
Oats and Gluten
Pure oats are gluten-free. The problem is that many oats become contaminated with gluten during growing, harvesting, storage, or processing. If you must avoid gluten, look for oats that are labeled gluten-free. People with newly diagnosed celiac disease should discuss with their doctor or dietitian whether it is ok to add oats to their diet. Most people with IBS can tolerate regular oats, whether they are gluten-free or not.
Potential Triggers and Individual Tolerance
While oatmeal is generally considered low FODMAP, it's important to remember that IBS affects everyone differently. A 2016 review found that oatmeal, along with wheat, barley, rye, and corn, was a commonly reported trigger for IBS symptoms. Some people may find that oatmeal worsens or triggers their symptoms. Finding the foods that are right for you may take some trial and error.
Consider logging the foods you eat and any symptoms you may experience in a food diary to help identify any trigger foods.
Low FODMAP Alternatives
Living with IBS doesn’t mean you have to completely stop eating foods you enjoy. Instead, you can choose similar foods that may be more gentle on your gut. Here are some of the foods that the MONASH University recommends focusing on eating during an IBS flare-up:
- Vegetables: eggplant, green beans, carrots, lettuce, cucumber, Bok choy
- Fruits: mandarin, orange, kiwi, cantaloupe
- Dairy: almond milk, soy milk, lactose-free cow’s milk, hard cheeses
- Protein: plain meats, eggs, tofu, fish
- Grains: quinoa, plain rice cakes
- Nuts: peanuts, macadamias, walnuts
It’s important to remember that while the foods on this list are generally considered low-FODMAP and beneficial for IBS management, they may also trigger IBS symptoms in some people.