FODMAP food guide
Is instant oatmeal sachet low FODMAP?
FODMAP score
50
Moderate
In small portions — Instant Oatmeal Sachet is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
plain sachet, 1/4 cup dry oats
Becomes high FODMAP at
flavored sachets with dried fruit/honey
Plain instant oats match rolled oats (Fructans), but fruit/honey-flavoured sachets add Excess Fructose and push higher.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores instant oatmeal sachet at a serving of plain sachet, 1/4 cup dry oats; at flavored sachets with dried fruit/honey it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.