FODMAP food guide
Is oat bran low FODMAP?
FODMAP score
35
Moderate
In small portions — Oat Bran is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
2 tablespoons (about 22g)
Becomes high FODMAP at
1/2 cup or more
Oat bran is gentler than wheat bran but still dose-dependent for Fructans; keep to a couple of tablespoons.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores oat bran at a serving of 2 tablespoons (about 22g); at 1/2 cup or more 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.