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Oat milk is low FODMAP in small 30ml (1/8 cup) serves but larger serves of 125ml (1/2 cup) are high FODMAP, meaning oat milk is not a suitable milk alternative for everyday use.
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Oat milk (FODMAP Content Dependent on Serve & Country) The FODMAP content of oat milk appears to vary by country. In the UK, oat milk is low FODMAP in small 30ml (1/8 cup serves) and then become high FODMAP in 125ml (1/2 cup serves) (4). In Australia, oat milk is low FODMAP in 1/2 cup serves and then becomes high FODMAP in 1 cup serves (4).
Oat milk is also only low FODMAP to a limited extent, up to 125 ml per portion. From 180 ml oat milk contains an average amount of fructans.
Oat milk is low FODMAP at 1/2 cup. Larger portions are high in fructans, making it high FODMAP. Enjoy this scrumptious milk in moderation and double check ingredients. While the majority appear low FODMAP, I have seen chicory root added to Quaker’s Oat Milk before it was pulled from the market.
Plain, porridge oats are fine for people restricting FODMAPs. If oat based products are free of FODMAPs then they make an excellent source of nutrition and carbohydrate for those on the low FODMAP diet.
Oat milk is low FODMAP in small 30ml (1/8 cup) serves but larger serves of 125ml (1/2 cup) are high FODMAP, meaning oat milk is not a suitable milk alternative for everyday use. Soy milk made from whole soy beans (high FODMAP) Soy milk made from whole soy beans is high FODMAP. This type of soy milk is common in the USA and UK.
Almond Milk (low FODMAP 1 cup, 250 ml) Almond milk is rich in in nutrients such as calcium, magnesium, selenium, manganese, potassium, iron, phosphorus and zinc, as well as vitamins D and E, but not very rich in protein. The process consists in soaking the almonds in water and then add more water and blend it all together.
So, are oats ok on a low FODMAP diet? From a FODMAP perspective, research from FODMAP Friendly is showing up to ½ cup, or 43g of rolled oats is safe to consume, whilst the Monash app shows that ½ cup oats is moderate in oligosaccharides, and ¼ cup is low in all types of FODMAPs.
Instead of a sugary candy bar, combine ½ cup cooked oatmeal prepared with lactose-free or soy milk. Top your oatmeal with 1 teaspoon peanut butter and about ½ ounce dark chocolate while it is hot. Enjoy the creamy peanut and chocolate flavor of a candy bar, but in a natural, low FODMAP, and lower sugar form. Craving a cinnamon bun?