Finding a low FODMAP cereal can be a bit overwhelming as there are literally hundreds of options to choose from. Cereal products are often made from processed grains like wheat, oats, rice, and corn, which can be high or low FODMAP depending on portion size, processing, and of course, added ingredients.
In this article, I focus on cold cereals, granola, and hot cereals to appeal to all cereal lovers. As a FODMAP trained dietitian and low FODMAP product detective, let me help improve your label reading skills, while finding your new favorite breakfast treat. All to save you time and energy the next time you hit the cereal aisle.
Health Benefits of Cereal
Many cereals contain whole grains, which serve as a good source of fiber. Those who eat cereal in the morning are more likely to hit their daily fiber goal of 25-35 grams per day. Unfortunately, many of the high fiber, wheat-based cereals are high FODMAP (think Raisin Bran, All Bran, Shredded Wheat, and Bran Flakes).
While there are small portions of wheat-based foods allowed on the low FODMAP diet, many wheat-based cold cereals are high FODMAP when consumed in normal portion sizes. It is best to opt for corn (including cornmeal), oat, rice, or quinoa-based cereals since these grains are low FODMAP.
Tip: If you’re looking for a fiber boost, oat-based cereals will probably be your best option.
Many cereals are also fortified with extra vitamins and minerals including iron, folate, B6, B12 and others. Combine this with your favorite low FODMAP milk alternative or lactose free milk to start your day off with a nutrient dense breakfast.
Added Sugars
Many cereals are packed with several teaspoons of added sugar. While sugar is not a high FODMAP ingredient, many other sweeteners such as honey or agave can be added in portions that push it out of the low FODMAP range. Watch out for high fructose corn syrup and fructose on the ingredient list as well.
Cold cereal is often paired with cow’s milk, which is high FODMAP due to the lactose content. I highly suggest the simple swap of lactose free milk for a very similar taste. Feel free to use a low FODMAP milk alternative if desired as there are plenty of non-dairy options available.
Certified Low FODMAP Cereals
Kellogg’s (Worldwide)
There are eight US based cereals from Kellogg’s that are certified low FODMAP at a serving size of one cup.These popular cereals are easy to find at your local grocery store.
Kellogg’s Cocoa Krispies
Kellogg’s Corn Flakes
Kellogg’s Crispix
Kellogg’s Frosted Flakes.
Kellogg’s Frosted Krispies
Kellogg’s Rice Krispies (serving size is 1.5 cups)
Kellogg’s Special K Original
Kellogg’s Strawberry Rice Krispies
Carman’s (Australia)
Carman’s Fine Foods is one of the few companies offering a low FODMAP muesli (found in Australia).
Carman’s Crispy Deluxe Almond and Maple Gluten Free Muesli
Carman’s Original Fruit Free Muesli
Carman’s Super Berry Cranberry, Blueberry, and Goji Muesli
Table of Plenty Balance + Muesli Fruit Free (found in Australia)
GoodMix Superfoods Blend 11 is a breakfast mix rich in superfoods such as chia, flax, buckwheat, cacao nibs and more that pairs well with most hot and cold cereals, yogurts, smoothies and more.
Non-Certified Low FODMAP Cereals
The below products are all low FODMAP at a serving size of 1 cup. Many of these products are only found in the US, but some brands like General Mills, Quaker, and Kellogg’s can be found in grocery stores worldwide.
Annie’s Homegrown Organic Cocoa Bunnies Cereal
Annie’s Organic Cocoa Bunnies
Arrowhead Organic Maple Buckwheat Flakes Gluten Free
Arrowhead Puffed Rice Cereal
Back to the Roots Organic Stoneground Flakes and Organic Purple Corn Flakes
Barbara’s Puffins Peanut Butter & Chocolate or Peanut Butter
Cheerios- Regular, Multigrain, Chocolate, and Cinnamon
Environkidz Lightly Frosted Amazon Flakes, Cinnamon Jungle Munch, Panda Puffs, Leapin” Lemurs, and Gorilla Munch
Erewhon Gluten Free Corn Flakes, Crispy Brown Rice, and Honey Rice Twice Cereal
General Mills – Corn Chex, Chocolate Chex, Cinnamon Chex, Peanut Butter Chex, Rice Chex, and Vanilla Chex
General Mills Kix
Kellogg’s Corn Pops
Mom’s Best Crispy Cinnamon Rice and Crispy Cocoa Rice
For those looking for something hot, there are several options on the market. The majority of these products are packed with fiber and contain very little or no added sugar. These hot cereals are easy to prepare as well. Just add water, lactose free milk, or your favorite low FODMAP dairy alternative.
Ancient Harvest Quinoa Flakes
Arrowhead Gluten Free Rice and Shine Hot Cereal and Puffed Corn
Bob’s Red Mill Mighty Tasty Hot Cereal
Bob’s Red Mill White Corn Grits
Nabisco Cream of Rice or Instant Cream of Rice Gluten Free
Eden Organic Brown Rice Flakes Hot Cereal
Pocono Cream of Buckwheat
Bob’s Red Mill Corn Grits and Organic Brown Rice Farina Hot Cereal, High Fiber Oat Bran, Organic Creamy Buckwheat Hot Cereal
Want to be product agnostic? You’ve got plenty of low FODMAP grains to choose from.
Rolled Oats
Steel Cut Oats
Instant oats- ¼ cup serving size (watch out for individual serving packs as they often contain more than 23 grams – this pushes one out of the low FODMAP serving size)
Oat bran
Rice bran
Oat groats
Buckwheat groats
Grits – unflavored
Hot Cereal Toppers
I would also recommend adding a bit of sweet by topping your cereal with a low FODMAP fruit. Try any of these options with unripe banana, up to ten strawberries, a heaping ¼ cup of blueberries, or a handful of raspberries.
If you really want to sweeten it up, opt for one of these sugar alternatives:
Stevia – avoid those containing, inulin, chicory root or erythritol
Sucralose
Aspartame
Saccharin
Unfortunately, monk fruit has not been tested, therefore FODMAP content is unknown. Best to test tolerance when symptoms are under good control before using this sweetener.
Low FODMAP Granola
In general, it’s best to limit granola to a serving size of 1/4 cup to keep it at a low FODMAP.
Bakery on Main Organic Happy Granola Sprouted Maple Quinoa
Bear Naked Vanilla Almond Granola
Bob’s Red Mill Homestyle Coconut Spice Granola
Bob’s Red Mill Homestyle Maple Sea Salt Pan-Baked Granola
Casa De Sante Granola- Oat Free Granola Golden Turmeric
Casa De Sante Granola – Artisan Savory Tuscan Herb and Indian Spicy Hot
Early Bird CHOC-A-DOODLE-DOO Granola
Early Bird Kiss My Oats Granola
Marge Original, Blueberry Almond Flax, and Hazelnut Cacao Nibs Granola
Nature Valley Granola Crunch Cinnamon and Maple Brown Sugar
Nature’s Best Love Crunch Double Chocolate Crunch
Nature’s Path Hemp Hearts Granola
Nature’s Path Organic Chia Plus Coconut Chia Granola
Nature’s Path Pumpkin Seed & Flax Granola
Nature’s Path Vanilla Almond & Flax Granola
One Degree Sprouted Oat Cinnamon Flax Granola
One Degree Sprouted Oat Quinoa Cacao Granola
One Degree Sprouted Oat Vanilla Chia Granola
Purely Elizabeth Original Ancient Grains Granola- Blueberry Hemp, Original, Cranberry Pecan, and Pumpkin Cinnamon, and Maple Almond Nut Butter.
Trader Joe’s Pecan Praline Granola
Enjoy your granola with your favorite lactose free milk or milk alternative or combine with a low FODMAP yogurt.
Quick Word About Muesli
Unfortunately, I have never spotted a low FODMAP muesli on the grocery stores shelves. Many muesli cereals contain high FODMAP dried fruits and too much honey. There are a few certified low FODMAP Muesli options in Australia or you can make your own. Here is an awesome low FODMAP muesli recipe from Alana Scott of A Little Bit Yummy.
Label Reading Advice for Cereals
If you come across any of the following ingredients on a product label, I recommend putting that cereal back on the shelf.
Tip: Tired of reading labels? Get instant feedback on the FODMAP content of products with the Spoonful mobile app
*Small portions of dried craisin or raisins sweetened with sugar are low FODMAP in small servings.
*Dried blueberries have not been tested for FODMAP content, however there is a certified low FODMAP bar that contains dried blueberries. Best to approach this dried fruit with caution when symptoms are under good control.
Moderate and High FODMAP Cereal Grains & Flours
Amaranth
Barley
Bean Based Flours
Black Beans and Black Bean Flours
Chickpeas and Chickpea Flours
Faba Beans and Faba Bean Flours
Navy Beans and Navy Bean Flours
Einkorn
Hard Red Wheat
Rye
Spelt
Triticale
Wheat
Wheat berries
Wheat bran
Whole wheat
Molasses, Barley Malt, & Natural Flavors
Often I spot molasses, barley malt, and malt extract on the ingredient list. These ingredients are unlikely to cause issues since they are added in very small portions. Likewise, “natural flavors” in cereals are commonplace and do not need to be avoided. Natural flavors are more of concern in savory foods where they may contain onion or garlic.
We hope that this comprehensive cereal list gives you plenty of new options to choose from! Remember that you can also use the search option on the Spoonful app to find low FODMAP cereal options. Happy shopping!
IBS sufferers frequently have difficulty digesting high-sugar foods as well as sugary beverages. Given this, make sure to choose high-fiber, high-protein breakfast cereals rather than sugary ones, such as Frosted Flakes, Corn Pops, Froot Loops or Apple Jacks.
Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally.
Kellogg's Corn Flakes – Monash University has lab-tested several of Kellogg's cereals and classic Corn Flakes is low FODMAP in portions of 1 cup (28 g).
We're proud that seven of our U.S. cereals are now certified as low FODMAP under their certification program: Kellogg's Rice Krispies, Kellogg's Frosted Krispies, Kellogg's Cocoa Krispies, Kellogg's Strawberry Krispies, Kellogg's Corn Flakes, Kellogg's Crispix and Kellogg's Frosted Flakes.
People with IBS may experience diarrhea, constipation, bloating, and other stomach problems after eating gluten—a protein found in wheat, barley, and rye—even if they don't have celiac disease. This includes foods like cereal, grains, pasta, bread, baked goods, crackers, and granola.
Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries.
Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn. This is more than the 4–5 cups typically recommended as a standard serving size.
'So try eating refined cereals – Rice Krispies, white bread, white pasta, cream crackers – and avoid things like brown bread, Weetabix, Ryvita and digestive biscuits. '
If you suffer from IBS, it's best to stick to foods that are low in fibre, which include white pasta, rice, bread and cereals. Cereals to stick to: rice krispies, rice puffs or cornflakes.
Did you know that Kellogg's Rice Krispies are certified low FODMAP by Monash University? They are, and we have used them to make these low FODMAP peanut butter and chocolate snack bars!
As with so many ingredients, it comes down to serving size, but the short answer is YES, dark chocolate is low FODMAP and you CAN have dark chocolate on the low FODMAP diet. As of January 2019 Monash University has lab tested two kinds of dark chocolate and each has its own recommended amounts.
So, how many raisins can you eat? a serving size of 13g (or 1 tbsp) is low in FODMAPs and should be tolerable for the vast majority of those with IBS. Larger servings over 13g should be avoided as they will contain high amounts of Oligo-fructans.
FODMAP info: Oreos are high-fodmaps. The presence of HFCS is a problem on a fructose level and the wheat flour makes it an issue on a GOS and fructans side too.
"On top of the added fiber, some granola bars also contain sugar alcohols known to cause intestinal gas," she says. Look for sorbitol, mannitol, and xylitol — all sugar alcohols — among the ingredients on nutrition labels. Her advice: Avoid all sugars that end in the letters "ol."
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
The gastrocolic reflex is a normal reaction the body has to eating food in varying intensities. When food hits your stomach, your body releases certain hormones. These hormones tell your colon to contract to move food through your colon and out of your body. This makes room for more food.
If regular oats contain gluten, then it follows that granola and granola bars made with regular oats contain gluten. Many of these products also use wheat flour as a binding agent, or use wheat germ for added health benefits.
We currently offer three varieties of gluten free oats: Quaker Gluten Free Quick 1-Minute Oats and Quaker Gluten Free Instant Oats in both Original and Maple & Brown Sugar flavor. In addition, Quaker Large Rice Cakes and Popped Rice Crisps are also gluten free.
Honey is high in fructose. Fructose is a monosaccharide — which is the “M” in FODMAP. Since honey is a FODMAP, honey is undesirable for IBS sufferers. When starting a low-FODMAP diet, avoid honey.
Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.
Choose nuts and seeds low in FODMAPs such as walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, and sesame seeds. Avoid FODMAP-rich pistachios.
The only KIND® snack products that may be safe on a low FODMAP regime are Dark chocolate whole grain clusters, Peanut Butter whole grain clusters, and the Peanut Butter Banana Dark Chocolate breakfast protein bar. These products do contain amaranth however, and only ¼ cup puffed amaranth is considered low FODMAP.
Porridge really is a perfect breakfast option, and are low FODMAP. In their natural form, oats do not contain gluten. However, oats may become contaminated with gluten during processing, and therefore should be avoided by those with coeliac disease or gluten-intolerance.
Low-FODMAP fruits: These include blueberries, cantaloupe, grapes, oranges, kiwis, and strawberries. Low-FODMAP vegetables: These include carrots, eggplant, green beans, spinach, squash, and sweet potatoes.
Many old-fashioned lollipops are fine, as are small “fun size” chocolates. Gummy candies, from bears to Swedish fish are okay, too. Even the sour kind of gummy candies can be low FODMAP - but always check labels! Many hard candies, such as Jolly Ranchers, are low FODMAP candy as are many peanut butter cups.
Gluten free pretzels are a great low FODMAP snack. They provide a bit of crunch and salt, if that's what you crave. If you can't find any of the gluten free varieties, you can safely enjoy some regular pretzels but need to keep the serving size to ½ cup (or 21 grams) to keep the FODMAP (oligo-fructan) content low.
French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.
Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings.
YES, bacon is low FODMAP! Bacon, specifically “semi-trimmed, middle rasher” bacon is now listed on the Monash University app and considered low FODMAP in amounts of 2 rashers or 60 g. Monash lists bacon as being is high in protein and fat and not contain carbohydrates – therefore FODMAPs are not an issue.
Marshmallows contain dextrose, white sugar, and corn syrup sugars but do not contain any sweeteners that are high in FODMAP. Therefore, they are acceptable on the low FODMAP diet.
Dairy products, including milk, yogurt, and cheese, can trigger IBS flare-ups. If you find that dairy doesn't agree well with your stomach, consider switching to dairy-free products such as:Coconut milk or almond milk.
'So try eating refined cereals – Rice Krispies, white bread, white pasta, cream crackers – and avoid things like brown bread, Weetabix, Ryvita and digestive biscuits. '
Breakfast - a bowl of high fibre cereal such as untoasted muesli, weetbix or porridge with fresh or tinned fruit and reduced fat milk or a calcium fortified soy milk and/ or wholemeal or grain toast with minimal margarine and honey or vegemite.
Eggs digest easily and are a safe choice for someone with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch or dinner, and make a great option when eating out in a restaurant.
Porridge really is a perfect breakfast option, and are low FODMAP. In their natural form, oats do not contain gluten. However, oats may become contaminated with gluten during processing, and therefore should be avoided by those with coeliac disease or gluten-intolerance.
Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries.
People with IBS may experience diarrhea, constipation, bloating, and other stomach problems after eating gluten—a protein found in wheat, barley, and rye—even if they don't have celiac disease. This includes foods like cereal, grains, pasta, bread, baked goods, crackers, and granola.
While eliminating foods that cause or worsen IBS symptoms, a person may benefit from adding the following to their diet: Low-FODMAP fruits: These include blueberries, cantaloupe, grapes, oranges, kiwis, and strawberries.
If you suffer from IBS, it's best to stick to foods that are low in fibre, which include white pasta, rice, bread and cereals. Cereals to stick to: rice krispies, rice puffs or cornflakes.
Raw oats are high in resistant starch, which is difficult for many people with IBS to digest. However cooked oats are low in resistant starch. What are resistant starches? Resistant starches are not digested in the small intestine, but in the large intestine where they can produce gas leading to IBS symptoms.
Many people with IBS are lactose intolerant. 3 So it might be better to use alternatives in your cereal, smoothies, and wherever else you use milk. ... Your best choices are:
Side Note: Some people with IBS have trouble digesting 1/2 a cup of oats in one sitting, even though they're technically low FODMAP. If you know you don't digest large servings of oats well, you can split this recipe into two servings.
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
The gastrocolic reflex is a normal reaction the body has to eating food in varying intensities. When food hits your stomach, your body releases certain hormones. These hormones tell your colon to contract to move food through your colon and out of your body. This makes room for more food.
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