Oatmeal and IBS: Is It a Trigger Food or Can It Help?

If you have irritable bowel syndrome (IBS), you know that what you eat can potentially spoil your day. A scoop of ice cream or a pasta dinner might bring on painful symptoms such as abdominal cramps, diarrhea, and bloating.

Oatmeal can be a good choice, as oats are not one of the carbohydrates health experts warn people with IBS to avoid. However, the type of oatmeal you choose can make a difference when it comes to symptoms.

IBS and FODMAPs

IBS is a fairly common condition, affecting about 10 to 15 percent of Americans, according to the American College of Gastroenterology. It’s a long-term condition that affects the large intestine, or colon. You’re more likely to have IBS if you’re younger than 50, are a woman, have a family history of IBS, or have anxiety, depression, or other mental health conditions, according to the Mayo Clinic.

Certain foods seem to worsen IBS symptoms. Often, people with IBS are urged to follow a low-FODMAP diet. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols,” according to Johns Hopkins Medicine. These carbs are present in many food items like:

• Dairy products (milk, yogurt, ice cream)
• Wheat-based foods (bread, pasta, crackers)
• Beans and legumes
• Apples and stone fruits (cherries, peaches, apricots)
• Some vegetables (onions, garlic, artichokes, asparagus)

Is Oatmeal Okay to Eat if You Have IBS?

“Oatmeal is a whole grain, contains fiber, helps with bowel movements, and can reduce cholesterol,” says Beth Rosen, RD, CDN, owner of Beth Rosen Nutrition in Kings Park, New York. The soluble fiber counters diarrhea by helping give form to loose stool, she says, and it eases constipation by drawing water into the large intestine, softening hard stool and stretching the colon, which stimulates the bowel to move things along.

Cari Riker, RDN, LDN, owner of Riker Nutrition Consulting in Brentwood, Tennessee, adds that studies suggest that oats may help foster good gut bacteria, another health plus.

But don’t just pick any oatmeal, she says. Prepackaged single servings of instant oatmeal may contain FODMAP ingredients. She recommends that people with IBS eat less-processed oats (such as steel-cut or rolled oats), rather than instant oats, particularly the sweetened and flavored varieties.

She also recommends checking labels when buying flavored oatmeal. “Peaches and cream [flavored instant oatmeal] can be a trigger for some people,” Riker says. “Be mindful of ingredients.”

Portion size is important as well, Rosen says, as some foods are considered low-FODMAP as long as you don’t eat too much. “Quick oats can have some FODMAP ingredients,” she says. “You could have a quarter-cup of quick oats, measured uncooked, without risking high FODMAP.”

Lactose, the sugar that naturally occurs in milk, triggers IBS symptoms for many people, so both Rosen and Riker advise mixing in lactose-free milk or nondairy milks, such as almond, hemp, or pea protein milk, with your oatmeal.

While most FODMAPs are classified as types of sugar, Rosen says that white sugar (sucrose) and brown sugar are fine to use. So is maple syrup, Riker says. However, Rosen advises avoiding:

• Molasses
• Agave syrup
• Honey
• High-fructose corn syrup

From there, you can experiment with all sorts of IBS oatmeal recipes. As Rosen recommends, start with steel-cut or rolled oats, then:

• Top with a quarter-cup of blueberries or 2 tablespoons of raspberries, but skip blackberries, since they’re a high-FODMAP fruit, Rosen says.
• Add a spoonful of peanut butter or a handful of nuts for protein, Riker recommends, but stay away from cashews and pistachios.
• Mix in white or brown sugar or maple syrup for sweetness.

Want the benefits of oats beyond breakfast? Steel-cut or rolled oats may be substituted for bread crumbs in meatloaf or added to a smoothie.

Work With Your Doctor

If you suspect you may have IBS, get checked out by a gastroenterologist, Rosen says. Similar symptoms can result from other causes, such as food allergies.

Once diagnosed, a dietitian can help via a two-step process, according to Johns Hopkins Medicine. First, you’ll eliminate IBS trigger foods from your diet for several weeks. Then you’ll slowly add foods back in, to determine which are problems and which are fine to eat. Ultimately you’ll arrive at a low-FODMAP diet tailored to your individual needs.