FODMAP food guide
Is rolled oats low FODMAP?
FODMAP score
20
Low FODMAP
Yes — Rolled Oats is low FODMAP in normal servings and is generally well tolerated by people with IBS.
FODMAPs present
Low-FODMAP serving
1/4 cup dry (about 52g cooked porridge)
Becomes high FODMAP at
1 cup dry oats or more (Fructans climb)
Oats carry Fructans (not GOS); a small cooked serve is low-FODMAP while larger bowls accumulate fructans.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores rolled oats at a serving of 1/4 cup dry (about 52g cooked porridge); at 1 cup dry oats or more (Fructans climb) 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.