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Kirsten Jackson Consultant BSc Hons PG Cert RD

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Do Oats Cause Irritable Bowel Syndrome Symptoms?

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 14 Comments

Oats are low in FODMAP and high in fibre. So you will likely be feeling rather frustrated that they trigger your IBS.

Being on the low FODMAP diet is restrictive enough, without low FODMAP foods also causing you issues. This can leave you feeling confused, frustrated and helpless in what to do.

However, we must always remember, IBS is a multifactorial condition. Simply just going low FODMAP is unlikely to get you the results that you need.

In this post I am going to teach you why oats can trigger irritable bowel syndrome symptoms. I will then explain how to incorporate them in your diet safely. This means you can have 1 less restriction in your diet – making life that little bit easier.

oats and IBS

Are Oats low FODMAP?

Oats are naturally low FODMAP. The only time you need to be careful is with oatmeal, which usually made with lactose free containing milk and also flavoured oatmeal.

The safest way to use oats is to buy them plain and make your own foods such low FODMAP ingredients.

For example, overnight oats with lactose free milk and maple syrup. Or low FODMAP cereal bars.

Why Do Oats Cause IBS Symptoms?

So you may be confused by now as you know that oats are low FODMAP, so why do they cause you IBS symptoms?

Please do not forget that irritable bowel syndrome is a multi-factorial condition. So FODMAPs are just 1 element of controlling your symptoms. There are many other triggers and you must factor them all in.

So oats contain 2 elements which may be causing you the problem.

  1. Fibre – (oats contain around 5g of dietary fibre per portion) (1)
  2. Resistant starches (click here to read more)

Before you go and avoid all oats, please note that both of these elements are ‘dose dependant.’ That means you will have a certain tolerance level to them.

What I tend to find with my Take Control members is that they use oats as their go to staple low FODMAP fibre source: oatmeal for breakfast, oatcakes for lunch and then even oat biscuits and bars as snacks.

This becomes a huge load of oats! As with FODMAPs, fibre can have an accumulative affect which means that you can not blindly consume as much as you want to – especially if your gut is just not used to it.

Resistant starches are a type of fibre which is not broken down in the small gut. Instead, they are broken down by bacteria in the large bowel which creates gas and potentially IBS symptoms.

Are Cooked Oats Better For IBS?

Yes! Cooking your oats will reduce the amount of resistant starch that they contain. So avoid raw oats and opt for the cooked versions.

Do I Need To Eat Gluten Free Oats?

When you are on the low FODMAP diet, gluten can be a confusing topic. Gluten is actually a protein found in wheat, barely and rye.

Most oats will have been cross-contaminated with gluten containing products. This is why they can not be classed as gluten free, unless made in isolation specifically and then tested.

The thing about gluten is that it is not a FODMAP. So, unless you are coeliac then you do not need to worry about this! Just by normal oats and save yourself 1 less stress in your IBS diet.

You can read more about the difference between FODMAPs and gluten in my other post here.

Oats do contain a type of gluten called beta-gluten. Some people with coeliac disease are thought to potentially react to beta-gluten as well as the gluten found in wheat, barely and rye (2). However this is very rare and your dietitian will advise you accordingly.

What Quantity of Oats is Safe To Eat With IBS?

There is no known ‘safe’ quantity of oats for those with irritable bowel syndrome. I know this can be a very frustrating answer when all you want me to say is ‘eat X amount and you will have no symptoms.’ But IBS doesn’t really work like this.

IBS is very individual to the person. So I would advise that you play around with your quantities and track your symptoms.

1 portion of oats is around 40-50g.

Bottom Line

Oats can trigger irritable bowel syndrome symptoms. But you can still include them in your diet in small quantities to gain the multiple health benefits without the symptoms.

Filed Under: Dietary Advice (non Low FODMAP) Tagged With: IBS triggers

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Previous Post: « Resistant Starches and IBS
Next Post: Low FODMAP Fajitas »

Reader Interactions

Comments

  1. Sukanta Kumar Das says

    at

    I am ibs patient with dhiyera problems may I take cook oats with water?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Oats contain resistant starch which may flare symptoms. Start with a small portion and work your way up.

      Reply
  2. TC says

    at

    Would oat milk have the same effects? I’ve been having an oat mi;lk latte most mornings for months but now that I’m in the middle of a flare up, I wonder if I should cut it until I can get the flare up under control and then slowly introduce it again.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Everyone has different triggers to it is impossible to say 100% but oatmilk is high FODMAP so it could be an issue.

      Reply
  3. R says

    at

    This is interesting as I actually control my IBS by eating a bowl of raw, whole rolled oats every morning topped with fresh fruit. I love it and it has virtually eliminated my symptoms. I do seem to function better with a high-fibre diet – biggest triggers for me are white bread, white pasta, white rice and eggs so I avoid those and favour brown and wholemeal varieties. One or two eggs a week is about my limit. On the high fibre side, lentils and barley are completely out and I have to be very moderate with beans (even though I love all these foods). I guess every gut is different?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Yes absolutely! Oats can be useful also because they add bulk to the stool which allows the body to get rid of it more easily. They are also low FODMAP πŸ™‚

      Reply
  4. Rick Thomason says

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    I “caught” IBS in 1980. I built businesses running from restroom to restroom. Miserable life. This article on oatmeal is one of the best IBS articles I’ve ever read. Good job.

    Rick

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Rick, so sorry to hear this! But thank you for the lovely feedback. I hope our site helps you!

      Reply
  5. Anita Quigley says

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    I have been eating porridge for breakfast for years but recently I find that it brings on violent stomach cramps and diarrhoea within about 15-20 mins of eating. So I have had to abandon oats for breakfast. But I am struggling to find an alternative hot breakfast for the winter months as any other type of cereal based breakfast is having the same effect!

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      I am sorry to hear this Anita, please do check with your doctor to ensure you do not have coeliac disease as regular oats are contaminated with gluten.

      Reply
    • Rhian says

      at

      Hello the same has happened to me. My IBS outbreak has coincided with my perimenopause.

      Reply
  6. Shahira says

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    Perimenopause and IBS are horrid combination. I find if I soak oats in warm water before I cook them – this softens them and I can tolerate them better. I definitely can’t do raw oats β€˜ Bircher muesli. It is about proportions and what else I eat with them. Interesting take on Oat Milk. Dairy isn’t good for me. Is Soy milk an alternative. What do people find helpful as a milk substitute?

    Reply
    • Serena Bansal says

      at

      Hi Shahira! Yes, soaking oats before cooking can definitely help to digest them better! Almond milk is a good alternative for many people.

      Reply
  7. Kathleen says

    at

    I’ve had IBS for 31 years now. I’m now in a nursing home. I just started eating oatmeal cookies. Well have I ever had the blowouts. IBS is so wonderful.

    Reply

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πŸ˜” It can be so easy to get bogged down with the 'nitty gritty' of IBS management like FODMAPs and identifying your specific food triggers. These are important, but it can become so easy to be focused on our diet and pay no attention to other aspects of IBS management. ​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ‘‰ Nobody ever talks about the guilt and shame that comes as a result of having IBS…this guilt then leads to worsening of IBS symptoms because it can stress you out so much….​​​​​​​​​​​​​​​​
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πŸ‘‰ Imagine a life where this guilt didn’t exist because you were able to manage your IBS sufficiently? My Take Control Method enables this to become a reality. The Take Control Method is tailored to you so that you have exactly the right advice to see great improvement in your symptoms.​​​​​​​​​​​​​​​​
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WHAT DO YOU NEED ON THIS HIERARCHY? β˜ΉοΈβ€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ‘‰ So often in IBS we are told to β€œjust avoid your food triggers”. Often people think that simply following the low FODMAP diet will fix their IBS. But as you can see from this diagram the picture is a lot more complex than just food and other elements need to be addressed before we even consider our diet. ​​​​​​​​​​​​​​​​
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πŸ‘‰ So instead of placing so much emphasis on your diet, start at the bottom of the hierarchy of needs and work your way slowly up from there which is the technique we use in the Take Control Method.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰  Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
β€œWhen someone tells me they have β€˜tummy troubl β€œWhen someone tells me they have β€˜tummy troubles’ too”​​​​​​​​
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😭 Comment below if you can relate πŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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😭 When you have IBS, why does everyone seem to want to voice their opinion? These unhelpful comments can leave you feeling even more alone than you already do.​​​​​​​​
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🀝 Instead of suffering this burden alone try to incorporate the Take Control principle of finding a group of other people just like you who you can talk to about the condition. This will help you be more at ease with your condition as you are supported. ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.

  #dietitian #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics
😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? β € 😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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😞Gluten is NOT the baddy! One of the first things many people do to help their IBS is to cut gluten out of their diet - but this isn’t necessary and can make your life all the more harder. ​​​​​​​​​​​​​​​​
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πŸ€”So why do people find that gluten alleviates their symptoms? Fructans, which are FODMAPs are often found in food that contain gluten and these can cause symptoms. Good gut health is NOT about exclusion it is about inclusion. Implement the Take Control Method and aim for as varied and as unrestrictive diet as possible πŸ™πŸ». ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ‘‰A note on coeliac disease - please make sure you visit your GP to get an accurate diagnosis of IBS to rule out anything else ( do not just assume it is IBS!).⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHAT ELSE WOULD YOU ADD? ​​​​​​​​​​​​​​​​
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πŸ˜΅β€πŸ’« I will say it time and time again, IBS is NOT JUST a dodgy tummy. It is poor mental health, it is poor body image, it is an awful relationship with food πŸ˜” . Mental health can play such a huge role in IBS. It can feel like a viscous circle of anxiety. We have anxiety about eating food/getting symptoms and then this anxiety itself leads to symptoms…​​​​​​​​​​​​​​​​
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🀩 But what if we could take control of this anxiety? Putting your mental health as a priority, in your IBS management, like in the Take Control Method, can make all the difference. Why not try using a food and mood diary to see if your mood directly impacts your symptoms?​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
How do you self-soothe? πŸ₯°β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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😒In IBS we can take so much time focusing on our pain and daily struggles that we don’t take the time out to actually care for ourselves.Instead we feel stressed and defeated and feel like just giving up. ​​​​​​​​
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πŸ€”Instead of focusing on your pain, adopt the Take Control Method by prioritising you and your mental health and well-being. Why not try one of the above self-soothe suggestions this week?​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #ibsfood #guthealth #lowfodmapdiet #selfsoothe #selfcare #ibs #irritablebowelsyndrome #lowfodmap #lowfodmaprecipes
😭 Can you relate? Comment below πŸ‘‡ ​​​​​​​​
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😒 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! β €β €β €β €β €
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πŸ€” But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!β €β €β €β €β €β €
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πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio. 
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
πŸ€” WHICH ONES DID YOU KNOW? Comment below πŸ‘‡ ​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
What is your positive? 😊 πŸ˜₯It can be really What is your positive? 😊 

πŸ˜₯It can be really easy to focus on the negatives of IBS as it is so debilitating. You plan your life around your IBS and you understandably feel resentful for that. 

πŸ’ͺ🏼But living with IBS actually makes us a stronger and more empathetic person πŸ’ͺ🏼. I want to challenge you today to focus on a positive of IBS. Having a positive mindset is something we encourage in the Take Control Programme to support your mental health ❀️

⏩ If you haven't already, don't forget to grab my free IBS download - πŸ”— in bio
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