Gluten Free Overnight Oats Recipe (vegan, low FODMAP) (2024)

FAQs

Are gluten-free oats FODMAP friendly? ›

Quaker Old Fashioned Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Quick 1-Minute Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Instant Oatmeal: 28 grams is low FODMAP.

For a convenient option, overnight oats, made with rolled oats, can be a game changer for children with IBS, especially those experiencing constipation-predominant symptoms. The gel-like consistency helps soften stools, making those bathroom visits smoother and more comfortable.

So chia certainly ticks a lot of good nutrition boxes. FODMAP wise, chia seeds also get the green light. A 2 tablespoon serve of chia seeds is low in FODMAPs and should be tolerated by most people with IBS.

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.

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Gluten protein is not a source of FODMAPs (only certain carbohydrates are FODMAPs). Gluten is commonly found in wheat, rye, and barley. Fructans are a type of oligosaccharide and fall within the 'O' group in the FODMAP acronym (2). Wheat, rye and barley all contain high levels of fructans.

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

When simply soaking oats overnight without cooking them, they are more likely to be troublesome to your digestion than cooked oats. That means you're more likely to experience those GI symptoms like bloating, flatulence, and stomach cramps.

Is Greek yogurt low FODMAP? ›

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).

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.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

The majority of people who are sensitive to gluten do not react to avenin. They can eat pure, uncontaminated oats with no problems ( 22 ). However, a tiny percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may be unsafe ( 16 , 23 ).

Gluten is not a FODMAP and therefore does not necessarily mean that the flour will be low in FODMAPs. However, gluten-free foods are often low in the FODMAP fructans. You can purchase flours from gluten-free brands that use a mixture of low flours, such as rice flour, potato, and tapioca starch.