Is Oatmeal Okay to Eat if You Have IBS?
“Oatmeal is a whole grain, contains fiber, helps with bowel movements, and can reduce cholesterol,” says Beth Rosen, RD, CDN, owner of Beth Rosen Nutrition in Kings Park, New York. The soluble fiber counters diarrhea by helping give form to loose stool, she says, and it eases constipation by drawing water into the large intestine, softening hard stool and stretching the colon, which stimulates the bowel to move things along.
Cari Riker, RDN, LDN, owner of Riker Nutrition Consulting in Brentwood, Tennessee, adds that studies suggest that oats may help foster good gut bacteria, another health plus.
But don’t just pick any oatmeal, she says. Prepackaged single servings of instant oatmeal may contain FODMAP ingredients. She recommends that people with IBS eat less-processed oats (such as steel-cut or rolled oats), rather than instant oats, particularly the sweetened and flavored varieties.
She also recommends checking labels when buying flavored oatmeal. “Peaches and cream [flavored instant oatmeal] can be a trigger for some people,” Riker says. “Be mindful of ingredients.”
Portion size is important as well, Rosen says, as some foods are considered low-FODMAP as long as you don’t eat too much. “Quick oats can have some FODMAP ingredients,” she says. “You could have a quarter-cup of quick oats, measured uncooked, without risking high FODMAP.”
Lactose, the sugar that naturally occurs in milk, triggers IBS symptoms for many people, so both Rosen and Riker advise mixing in lactose-free milk or nondairy milks, such as almond, hemp, or pea protein milk, with your oatmeal.
While most FODMAPs are classified as types of sugar, Rosen says that white sugar (sucrose) and brown sugar are fine to use. So is maple syrup, Riker says. However, Rosen advises avoiding:
- Molasses
- Agave syrup
- Honey
- High-fructose corn syrup
From there, you can experiment with all sorts of IBS oatmeal recipes. As Rosen recommends, start with steel-cut or rolled oats, then:
- Top with a quarter-cup of blueberries or 2 tablespoons of raspberries, but skip blackberries, since they’re a high-FODMAP fruit, Rosen says.
- Add a spoonful of peanut butter or a handful of nuts for protein, Riker recommends, but stay away from cashews and pistachios.
- Mix in white or brown sugar or maple syrup for sweetness.
Want the benefits of oats beyond breakfast? Steel-cut or rolled oats may be substituted for bread crumbs in meatloaf or added to a smoothie.
