Cereals are one of the most popular breakfast foods. There are many brands and flavors to choose from, and they can all be part of a healthy, balanced diet.
Unfortunately, all cereals provide calories primarily from carbohydrates, including quite a bit of sugar. For this reason, they can contain large amounts of FODMAPs, especially the sweetest varieties.
So can you incorporate grains into a low FODMAP diet? Or should you avoid them all?
Fortunately, people with irritable bowel syndrome and those following a low-FODMAP diet can consume many types of grains. However, it is important to stick to a one-cup serving of all the cereals listed below.
This is important because it is very easy to overdo it and consume too many FODMAPs from grains.
In addition, muesli offers you a wide variety of nutrients, including fiber, certain minerals and many B vitamins. Some of them may even contain healthy omega-3 fatty acids and antioxidants.
Eating muesli can actually be good for your health.
The 10 Best Low FODMAP Cereals
1. Kellogg’s
Kellogg’s is one of the most famous cereal brands in the world. It is available almost everywhere and comes in a wide variety of flavors and varieties.
In general, most Kellogg’s cereals are suitable for people on a low-FODMAP diet.
A single 1-cup serving of Kellogg’s regular cereal provides nearly half of your daily needs for thiamine, riboflavin, vitamin B6, niacin, folic acid and vitamin B12.
These micronutrients are important for various body processes, such as red blood cell formation, healthy pregnancy, improved mood, and healthy skin.
For this reason, eating this type of cereal can be good for you. But still make sure to do this in moderation.
2. Multigrain Cheerios
Cheerios only contain about 9 grams of sugar in one serving, which is a good dose for this type of cereal. The same serving also provides you with 2 grams of fiber – about 8% of your recommended daily intake.
Fiber helps you stay full after eating and improves digestion. It also feeds the “good” gut bacteria in your stomach that keep your digestive system healthy.
Cheerios also contains high levels of thiamine, riboflavin, niacin, folic acid, vitamin B6 and vitamin B12. They also contain 10% of your daily needs of vitamins A, C and D.
When it comes to minerals, unlike many other cereal brands, this cereal is particularly rich in manganese, zinc and iron.
So eating Cheerios can have a positive impact on your health and not increase your FODMAP intake.
3. Honey O’s
Honey O’s is another grain suitable for a low-FODMAP diet. The sugar content is slightly higher than other grains, but it still falls into the “passing” category for its FODMAP content.
With this cereal, make sure to take a one-cup serving and not eat more. This is because the FODMAPs can easily add up and trigger some unpleasant IBS symptoms.
On the positive side, this brand also offers many nutrients such as vitamin A, vitamin C and iron.
Additionally, eating Honey O’s can help you get some fiber , as a one-cup serving contains about 1.3 grams of this nutrient – about 5% of your daily needs.
4. Instant oatmeal
Instant oatmeal is much more general and is therefore offered by many brands.
Just a 1/3 cup serving of instant oatmeal contains 2.7 grams of fiber , about 11% of your daily value . This nutrient is important for the health of your digestive system because it feeds the “good” gut bacteria and prevents overeating.
Instant oats also contain a large portion of manganese. This mineral is important for the formation of connective tissue, bones, blood clotting factors and hormones.
Other nutrients found in instant oats include phosphorus, selenium, magnesium and thiamine.
5. Carmans
Carman’s cereal is very high in fiber , as it contains 8.5 grams of this nutrient in a single serving. That’s quite a lot, so consuming it can help curb your hunger quickly and prevent overeating.
This fiber also supports the passage of food through the digestive tract, prevents indigestion and nourishes the “friendly” intestinal bacteria. Therefore, it is important to consume fiber-rich foods as much as possible.
This brand of cereal also provides you with some vitamin B12, iron, riboflavin and niacin.
This way you can get these nutrients without consuming too many FODMAPs.
6. Freedom Foods
Freedom Foods is another brand that specifically targets those following a low FODMAP diet. In fact, there is a whole range of cereals that don’t contain too many of these fermentable, indigestible carbohydrates.
Their products are also gluten-free, wheat-free, and nut-free (depending on the flavor you choose).
In addition, a single serving of this cereal contains over. So it doesn’t just benefit your digestive system through low FODMAP content.
7. GoodMix
This muesli contains a mixture of different grains and superfoods, such as chia seeds, buckwheat, pumpkin seeds, almonds, coconut and goji berries.
According to experts, a ¼ cup serving is considered low FODMAP and therefore suitable for people with irritable bowel syndrome.
Thanks to a variety of ingredients, this grain is rich in proteins, fiber, antioxidants, minerals, vitamins and omega-3 fatty acids.
So consuming this muesli can help you get important nutrients and fill yourself up with natural ingredients.
8. More-Chex
Corn Chex is delicious and also low in FODMAPs. This cereal is also gluten-free and does not contain high fructose corn syrup, which is why it is classified as low FODMAP and suitable for people with irritable bowel syndrome.
They are made from whole grains, which helps fill you up and prevent overeating.
This brand is a great source of fiber, containing about 1.2 grams of fiber in a single serving.
They also provide you with some iron, zinc, vitamin C, vitamin B6, vitamin A, riboflavin and vitamin D.
9. Fruity Pebbles
Even though this grain contains slightly more sugar and FODMAPs than other options on this list, a single serving is still considered suitable for an IBS-friendly low-FODMAP diet.
However, Fruity Pebbles contain relatively little fiber. So if you want to consume more fiber, you should look for other grains, preferably those made from corn and other whole grains.
The positive thing is that this grain contains many important micronutrients such as vitamin A, all B vitamins, iron and zinc.
So, consuming Fruity Pebbles can help you prevent vitamin and mineral deficiencies.
10. Cap’N Crunch
Another popular cereal choice, Cap n’ Crunch, can also be a good choice for people on a low-FODMAP diet. The FODMAPs and sugar content is slightly higher, but if you stick to a ¾ cup serving , you can safely add some on an IBS-friendly diet.
This type of grain contains a lot of folic acid ; In fact, a single serving covers your entire daily requirement. This nutrient, also called vitamin B9, is necessary for the formation of red blood cells and for healthy cell growth and function.
Other micronutrients found in this type of grain include all other B vitamins, zinc, iron and manganese.
Therefore, Cap N’ Crunch can be a safe addition to a low-FODMAP diet.
Can you eat other grains on a low FODMAP diet?
Most grains should be suitable for people with irritable bowel syndrome. However, some contain much more added sugar, especially many chocolate-flavored varieties.
So if you want to consume these cereals as part of a low-FODMAP diet, it may be best to start with a half-cup serving. After that, you may be able to increase the serving if your digestive system can tolerate it.
Additionally, it may be best to eat cereal, no matter what type you choose, with skim or lactose-free milk.
Whole milk contains a lot of lactose, a type of FODMAP. So consuming too much milk with your cereal can lead to unpleasant symptoms of irritable bowel syndrome.
You can also try other types of milk such as almond, oat or soy milk.
Additionally, you can find many locally available grains made specifically for people with irritable bowel syndrome. These contain fewer FODMAPs and more fiber, contributing to the health of your digestive tract.
So next time you go shopping, take a look at the cereals and choose the ones that don’t contain too many carbohydrates and added sugars.
This allows you to incorporate grains into your diet without causing any discomfort.
In fact, there are many healthy and FODMAP-friendly cereals to choose from. To ensure you don’t consume too many FODMAPs, choosing corn-based grains is your best bet.
Also, be sure to read the nutrition label and avoid products with added sugar, as these are loaded with FODMAPs and can trigger your irritable bowel syndrome symptoms.
Aside from being low in FODMAPs, the grains mentioned above are a great source of fiber and many important minerals.
Therefore, including them in your diet can be beneficial.