FODMAP food guide
Is steel-cut oats low FODMAP?
FODMAP score
33
Moderate
In small portions — Steel-Cut Oats is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1/4 cup dry (about 28g)
Becomes high FODMAP at
1/2 cup dry or more (52g+)
Steel-cut oats have a lower safe portion than rolled oats; keep servings modest as fructans add up.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores steel-cut oats at a serving of 1/4 cup dry (about 28g); at 1/2 cup dry or more (52g+) 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.