Is oatmeal good for IBS?

Is it OK to eat oatmeal if you have IBS?

“Oatmeal is a whole grain, contains fiber, helps with bowel movements, and may lower cholesterol,” says Beth Rosen, RD, CDN, owner of Beth Rosen Nutrition in Kings Park, New York. Soluble fiber fights diarrhea by helping to shape loose stools, she says, and relieves constipation by drawing water into the large intestine, softening hard stools and stretching the colon, which stimulates the intestine to get things done.

Cari Riker, RDN, LDN, owner of Riker Nutrition Consulting in Brentwood, Tennessee, adds that studies suggest oats may help promote good gut bacteria, another health benefit.

But don’t choose just any oatmeal, she says. Pre-packaged individual servings of instant oatmeal may contain FODMAP ingredients. She recommends that people with IBS eat less processed oats (like steel-cut oats or rolled oats), rather than instant oats, especially the sweetened and flavored varieties.

She also recommends checking labels when purchasing flavored oatmeal. “Peaches and Cream [flavored instant oatmeal] can be a trigger for some people,” says Riker. “Be careful of the ingredients.”

Portion size is also important, says Rosen, because some foods are considered low FODMAP as long as you don’t eat too many of them. “Quick oats may contain FODMAP ingredients,” she says. “You could have a quarter cup of quick oats, measured raw, without risking a high FODMAP level.”

Lactose, the sugar naturally found in milk, triggers IBS symptoms in many people. Rosen and Riker therefore recommend mixing lactose-free milk or non-dairy milks, such as almond, hemp or pea milk, with your oatmeal.

While most FODMAPs are classified as types of sugar, Rosen says white sugar (sucrose) and brown sugar can be used without issue. The same goes for maple syrup, Riker says. However, Rosen advises avoiding:

• Molasses
• Agave syrup
• Dear
• High Fructose Corn Syrup

From there, you can experiment with all sorts of recipes using IBS oatmeal. As Rosen recommends, start with steel-cut oats or rolled oats, then:

• Top with a quarter cup of blueberries or 2 tablespoons of raspberries, but avoid blackberries, as they are a high FODMAP fruit, says Rosen.
• Add a spoonful of peanut butter or a handful of nuts for protein, Riker recommends, but avoid cashews and pistachios.
• Mix with white or brown sugar or maple syrup for added sweetness.

Want to enjoy the benefits of oats beyond breakfast? Oatmeal or oatmeal can replace breadcrumbs in meatloaf or added to a smoothie.