FODMAP food guide
Is oats low FODMAP?
FODMAP score
15
Low FODMAP
Yes — Oats is low FODMAP in normal servings and is generally well tolerated by people with IBS.
FODMAPs present
Low-FODMAP serving
1/2 cup dry rolled oats (52 g)
Becomes high FODMAP at
3/4 cup dry (78 g) or more
Low-FODMAP at typical breakfast portions; very large servings add fructans.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores oats at a serving of 1/2 cup dry rolled oats (52 g); at 3/4 cup dry (78 g) 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.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
GOS
Measure dry — cooking in water or milk does not change the load, and quick or instant styles cross the line at a smaller scoop than rolled.
Fructans
Fructans climb alongside the GOS in the same portion — stay under the 3/4-cup-dry line, which is where both tip high; steel-cut has its own separate limit.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.