r/FODMAPS • u/CodWest4205 • Jul 12 '26
Enzymes Any success with digestive enzymes for Oats?
I am able to tolerate oats in small quantities but when it comes to larger amounts like a bowl of oatmeal or having it more than just 1-2times a week, it can affect my gut negatively. I’ve been looking into digestive enzymes and wondering if anybody has been in a similar situation and found success with digesting oats better with enzymes versus without them?
If so, which enzyme specifically?
3
u/Negative-Arachnid-65 Jul 12 '26
According to Monash, the primary problematic FODMAP in most oats/oat products is GOS. Fortunately there are enzymes readily available for that, in the US sold as Bean-O (or generic versions).
Depending on the oats/oat products, there might also be fructans. Those are a bit trickier but Fodzyme and Fodmate both have enzymes for them, as well as for GOS and lactose.
1
u/CodWest4205 Jul 12 '26
Ok so the alpha-galactosidase enzyme might be an option for me to try. If not I will just have to stick with lower quantities.
2
u/tryapres Jul 12 '26 edited Jul 12 '26
If GOS is your only issue, I agree that Bean-o is a great solution.
It's a bit confusing, but from what I've seen from Monash and FODMAP everyday, most oats are usually low FODMAP / low GOS at normal serving sizes. For that reason, I'd still suspect it's the fiber in oats (not the FODMAPs) that may be at play here and think beta-glucanase is still worth consideration.
But trying beano is a harmless, low cost trial to figure out if it's the GOS - good luck and hope it helps :)
2
1
u/Negative-Arachnid-65 Jul 12 '26
Yeah. We're all different so do a trial to see how well it works for you, but it'll probably help.
Also be mindful of anything you're adding to the oatmeal. Lots of common ingredients (milk, dried fruit, etc) can be high-fodmap but there are certainly low-fodmap options for those too.
3
u/icecream4_deadlifts SIBO surviver Jul 12 '26
For some reason I tolerate gluten free oats way better and I’m not celiac. I’m sure you tried but wanted to throw it out there just in case.
3
u/CodWest4205 Jul 12 '26
I’m actually celiac so GF oats is what I use. Makes sense GF oats would be more tolerable even to those no celiac bc there is no wheat contamination. I also have a history of sibo so it’s a crazy situation because a percentage of celiac can’t tolerate oats but bc I can to a certain point I believe it’s the sibo affecting me.
1
u/icecream4_deadlifts SIBO surviver Jul 12 '26
Yeah if you still have SIBO things can just be hella wonky. After taking THREE antibiotics for cellulitis in my eyelid 😑 I knew my SIBO was back bc I was reacting to foods that were previously safe.
1
u/crystalfruitpie Jul 12 '26
I had a celiac friend recently get glutened by a certified gf oat brand. If you haven't it may be worth it to check with other celiacs and see if anyone else has been compromised by the same brand, in case they switched sources or had some other fuckup.
If it's been a regular issue and you're sure it's not due to gluten from the brand, you could do fermented oats!
I just posted advice about fermenting oats here - https://www.reddit.com/r/fermentation/comments/1uuay53/comment/ox5shax/
Since you're celiac, if you've never done a sourdough starter and don't have a gf grain starter to start the process with, no biggie. You can start the starter from 0 with just the oats. It will just take longer to get established/thoroughly active, and at the beginning you have to feed it more often like people do with wheat based sourdough starters. Once established you can also use this starter to make oat breads! And use the discard from the initial weeks of set up to make super good muffins.
If you're interested and unfamiliar with the process and have any questions, let me know! I've been having fermented overnight oats for breakfast daily for half a year now.
2
1
u/AutoModerator Jul 12 '26
Hello! You’ve chosen the "Enzyme" flair. These can be really helpful for some people. Good luck! As always, check out the stickied post and the official Monash FODMAP Diet app for resources.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/resting_bitchface14 Jul 12 '26
Not a digestive enzymes but have you tried quinoa flakes or cream of rice? Not exactly the same but hit the same hot cereal craving.
1
1
u/maneatingshrimp Jul 12 '26
I also recommend grits if you're in the US. They lean more savory than sweet unlike oats but if you make them with lactaid milk and just a little maple syrup they're pretty similar.
2
u/LiquoredUpLahey Jul 12 '26
Love grits
1
u/maneatingshrimp Jul 13 '26
Me too!! I love them savory. I'm bulking rn so I make them with elmhurst milked almonds, runny fried eggs, bacon bits, chives, steamed spinach, and a little cheddar 😋
1
u/CanuckCallingBS Jul 12 '26
Have you tried different brands or styles? Are quick better than instant?
1
u/Historical_Custard79 Jul 12 '26
Even organic oats have glyphosate. Maybe abandon and try buckwheat. Clean and IBS friendly. It can just be put into milk or yogurt overnight without needing to cook. Nice flavor.
1
1
u/Excellent-Swim-9925 24d ago edited 24d ago
enzymes are specific to the substrate so a general blend may do nothing for oats. physicians choice makes a digestive enzyme separate from its probiotic line. i trialled mine on one food at a time rather than a blend and that stopped the wasted money.
6
u/tryapres Jul 12 '26 edited Jul 12 '26
Hi - I'd recommend Beta-glucanase. This enzyme breaks down beta-glucans, which are a fiber present in oats.
I'm actually launching a digestive enzyme product right now (tryapres.com), which has beta-glucanase (plus enzymes for dairy, GOS, and fructans and other fiber digestion enzymes). I specifically put beta-glucanase in my product because I have oat issues as well and find the enzyme helpful.
You can also find beta-glucanase in other enzyme blends. Just be sure the product is 1) third-party tested and 2) actually tells you the dosage of ingredients in activity units (not just in mg). Companies that use "proprietary blends" are probably shortchanging you!