Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
1/2 cup dry rolled oats (52 g)
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at half a cup dry, which is a normal bowl of porridge. Quick oats are more processed and the threshold is slightly lower. Granola is a separate question entirely, since it is usually built on dried fruit, honey and cashews.
Recipes using oats
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
Peanut Butter and Oat Energy Bites
A handbag snack that is not a compromise. No baking, five minutes of work, and it solves the mid-afternoon gap that otherwise ends in a vending machine.
- 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.