High FODMAP
Avoid during elimination. Save for a structured reintroduction challenge.
Safe serving
Check the label — most commercial mixes have no safe serving
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
- Excess fructose — Monosaccharides. A problem only when fructose outweighs glucose, as in honey and apple.
- GOS — Oligosaccharides. Galacto-oligosaccharides — legumes, pulses and some nuts.
Why
Rarely a problem because of the oats, almost always a problem because of what is mixed into them: dried fruit, honey, cashews, pistachios and often added inulin. This is a food where the base is fine and the recipe is not.
What to use instead
Plain rolled oats
Low FODMAP at 1/2 cup dry, with your own safe fruit and nuts added.
Recipes using granola and muesli
Strawberry and Maple Overnight Oats
Made in a jar the night before, eaten cold at your desk. The most-requested breakfast from readers in their first fortnight of elimination.
- Elimination
- Reintroduction
- Maintenance
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.