FODMAP food guide
Is overnight oats low FODMAP?
FODMAP score
35
Moderate
In small portions — Overnight Oats is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1/2 cup oats with lactose-free milk
Becomes high FODMAP at
large portion or high-FODMAP add-ins
Depends on serving and add-ins; use a 1/2 cup oat base with lactose-free milk and low-FODMAP fruit.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores overnight oats at a serving of 1/2 cup oats with lactose-free milk; at large portion or high-FODMAP add-ins 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.