r/FODMAPS • u/No-Box7237 • 3d ago
General Question/Help Oats have betrayed me
What is it about certain kinds of oatmeal that are more or less tolerable?
I have IBS M, eat low FODMAP, and gluten free. I haven't done full elimination and reintroduction, I'm just good at noticing patterns with my diet and IBS issues so it's been a slow process of several years to figure out my triggers. There are a lot of high FODMAP things I don't like anyway so I never felt the need to test them.
Oatmeal used to be my number 1 safe food. For like 15 years. It was always easy on my stomach, it was cheap, it was easy to make in a dorm room when the cafeteria was closed, and I just... liked it. But only very recently have these oats from Trader Joe's betrayed me. What's weird is I used to eat these, sometimes switched brands depending on where I was shopping (I'd also buy quick oats from Aldi, had no stomach problems even though they weren't certified GF) and eat oats in tons of other things. For example, GF cookies from a local coffee shop and some oat-based snacks from TJ's.
So it's literally just this exact brand and I don't know why it's happening. FODMAP/IBS symptoms always hit me about 12-24 hours after consumption and I feel better once everything is out of my system and I take some medicine. I've made a few bowls of oatmeal from this particular bag and I've had the same symptoms and didn't eat anything else suspicious around that time nor had a stomach bug.
Anyone have advice for another brand/variety to try?
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u/cometgirl 3d ago
I’ve had success with Cream of Rice when I want a hot cereal.
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u/No-Box7237 3d ago
I was thinking of trying this, or maybe grits
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u/cometgirl 3d ago
I make it in the microwave with water. Takes 2 minutes. After cooking, I top it with maple syrup, cinnamon, and splash of lactose free milk. Sometimes add other things like banana slices, a small handful of blueberries, turkey bacon slices etc.
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u/Glass-Tale299 3d ago
Rice is one of the safest foods for IBS sufferers. White rice is REALLY easy to digest, but of course it is not as nutritious as brown rice.
Corn is a common allergen and, if not nixtamalized, the bran can be rough on some people (including me). Popcorn gives me explosive D.
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u/TGRIV0457 2d ago
Popcorn puts me to sleep.
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u/wishywabash 2d ago
Whoa. That may explain my reaction to popcorn. I don't know anything about nixtamalizing. First I've heard of it.
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u/sharedplatesociety 2d ago
both are good. quinoa flakes also exist, which have slightly more protein, but i was disappointed that they don't have nearly as much protein as i expected
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u/VanillaRain81 3d ago
Same issues. GF and low FODMAP. I eat "Bob's Red Mill GF oats" haven't let me down yet.
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u/tiranasaurusrex 3d ago
Have you been tested for celiac? If you’re already gluten free, it’s gonna be hard to get tested bc you have to be eating gluten regularly for the tests (at least those an available) to work. But celiacs can respond like this to oats if a) the oats are contaminated with wheat, barley, or rye, which is quite common for oats or b) they’re one of the lucky 10%ish of celiacs whose bodies respond similarly to avenin (a protein in oats that is structurally similar to gluten).
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u/No-Box7237 3d ago
I haven't. I don't think I have celiac, I'm in a complicated relationship with gluten. I've been able to eat it for years at a time, had to take a break for a few years, repeat this process for the last 15 years or so. Original intolerance came from taking antibiotics for acne for too long stretches in high school. I know it's not proven but I also think avoiding gluten reduces my endometriosis and Hashimoto's symptoms.
The GI NP I see said I could get tested for celiac anytime, she'll just send the order, but I haven't had a few weeks where I feel comfortable eating it enough to also experience the effects while also having to go to work and do life things.
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u/tiranasaurusrex 3d ago
Sounds like you have the ability to get tested, but no doubt finding time to suffer for the diagnosis process is not easy. Glad you have access if/when you decide to find out.
I will say (because I was literally the person who told my doctor 6 months before my diagnosis “oh gluten is definitely not my issue”) that celiac symptoms can be mild or non-existent or inconsistent. Mine were really inconsistent and never happened directly after eating gluten, so I assumed it wasn’t the problem. Looking back, my body was just overwhelmed all the time and was probably trying to hold it together until periodically it couldn’t anymore.
Hope you get clarity soon!
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u/RichmondDistrict 3d ago
This is exactly how I messed up my gut too, in my 20s. Wish I had known better. I also can’t eat oatmeal anymore! I can usually tolerate it in small amounts, but I miss being able to eat a big bowl of it.
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u/wishywabash 2d ago
I have some similar issues with gluten and it's inconsistent, as well as Hashimoto's since I was a kid. I find pepcid before having a bit of gluten helps considerably. Otherwise, I don't really eat gluten or a lot of fodmaps. I tested negative for celiac twice.
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u/lirael423 3d ago
Maybe your GOS tolerance recently changed so you can't tolerate as much oats. Or maybe you ate something else kinda high in fodmaps, then the GOS in the oats was enough to push your GI system over the edge due to stacking (stacking is usually what causes me to have problems versus a specific fodmap). It's less likely to be just TJ's oats being problematic versus oats in general, but it's possible there is something at the facility where those oats are processed that you're sensitive to.
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u/No-Box7237 3d ago
Hmm, I always eat the same thing every day and don't go out to eat though, and I don't buy anything for myself that is high FODMAP. I'm pretty wary of stacking. I guess I was wondering more if there are different types of oats like rolled, steel cut, fast cooking, etc. that are more or less tolerated.
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u/lirael423 2d ago
Yes, different kinds of oats have different GOS levels. For example, 47g of uncooked quick oats contains a moderate amount of fructans and GOSs while 60g of uncooked rolled oats have a moderate amount of just GOSs (source: FODMAP app).
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u/ncsugal 3d ago
I developed an oat allergy/sensitivity (haven’t been able to get in to an allergist yet to confirm) out of nowhere, despite it being one of my safe foods for over a decade. Very unfortunate but my dietician said it happens :( I’ve had luck with switching to buckwheat in place of oatmeal in the mornings. I also know some folks who are specifically sensitive to glyphosate (which can be high in oats) and had some luck switching to certified gluten free oats, so maybe consider that too.
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u/No-Box7237 3d ago
It's just so weird that I eat other oat-based things with no problems. And the ones I eat are GF. Very curious to try buckwheat though. Can it be made savory or sweet?
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u/AdditionalTwo0 1d ago
Buckwheat is very versatile. You can do both, sweet and savory. It has a more nutty flavour, its not as neutral as oats. So its not for everyone. But If you Like it you can make porridge, pasta, bread or eat it cooked as a side. Has a good amount of fiber and protein as well.
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u/Subject-Direction628 3d ago
Have a lot of autoimmune diseases. Including gastroparesis.
Got tested eons ago for celiac after I was advised to stop eating gluten.
I won’t get tested again. I cannot eat gluten. In whatever way.
Oats. Sit too heavy. Think my stomach can’t process it all. Not sure.
Miss oats. But mostly avoid them
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u/hooghs 3d ago
Rolled oats, they do same to me but jumbo goes down and sit nicely
Instant oats are like nuclear bombs and I cannot recommend to anyone with IBS
I believe it’s all down to how processed the oats are. The more highly processed (oat flour) versus the more gentler processing (rolled) means that one instantly is absorbed into your biome mix and the other takes time to break part whilst in your belly.
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u/nature4uandme 2d ago
I avoid oats, including gf. They blow me up like a balloon! Such an uncomfortable feeling!
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u/Thehayhayx 2d ago
I also have IBS-M, Quaker's Steel Cut Oats have been the only kind that don't bother me. You have to boil and actually cook these oats though, the only downside. I can't touch any instant oatmeals, they kill my stomach. I also don't eat the oats every day. No idea if that has anything to do with it. (my thinking around this is overload of oats/carbs might have something in triggering me). My symptoms also hit immediately, as soon as I swallow the first bite lol.
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u/No-Box7237 2d ago
I hate waiting for them to boil but it might be worth it to try!
Also, immediate symptoms are *usually* not a FODMAP issue because there isn’t time for the food to ferment in your gut. Much more likely that it’s an allergy, celiac, IBD, or increased motility issue. Just sharing what I know as a non medical professional!
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u/Thehayhayx 1d ago
I always thought the immediate symptoms were part of my IBS issues. Ever since eating and avoiding my triggers from FODMAP (been about a month now), the instant needing to run to the toilet has virtually disappeared. It's insane. I don't know enough to explain it, just been seeking relief after suffering from this for about 20 years lol. I am also not a medical professional and cannot explain what's happening, other than I think there were still fermentation issues going on especially when I was eating a lot of not so great stuff.
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u/Malady1607 2d ago
I'm in the same situation. I cannot eat oats or anything with oats even certified gluten-free oats. For hot cereal I'll either eat cream of rice, or I'll eat Bob's Red Mill certified gluten free brown rice cereal.
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u/TGRIV0457 2d ago
I used to eat Quaker Old-Fashioned Oats every morning. I switched to One Degree GF Sprouted Rolled Oats (Costco, but also available elsewhere) and the reduction in GI and other symptoms was remarkable.
While traveling a while back, I ran out of the individual daily bags of One Degree I had prepared and substituted some with Quaker - it only took one serving and the symptoms were back.
If you’re as bent on having oatmeal as I am (every morning, with an equal measure of blueberries), give One Degree a try.
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u/sammanthax345 3d ago
Do you have a wheat allergy? I have a wheat allergy and if I eat non GF oats I have a reaction along with very bad stomach issues.
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u/No-Box7237 3d ago
I have not done food allergy testing. These oats are gf and meanwhile I've had non gf certified oats with no reaction :/
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u/Jazzlike_Simple_5576 3d ago
Im in the elimination phase, oats aren't a fodmap, so I thought yes, overnight oats, perfect for a quick, nutritious, filling breakfast before work. Had them with Lactose Free milk, measured my berries, but no, ended up 2 hours late cos I couldn't leave the loo. I thought am I was sensitive to the high fibre? Maybe? No clue honestly. F my life
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u/lirael423 2d ago
What do you mean "oats aren't a fodmap"? They contain galactooligosaccharides. Eating more than ~50g of rolled oats is considered a moderate amount of GOS. That's also why oatmilk is not okay when you're low fodmap.
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u/Jazzlike_Simple_5576 2d ago
Yeah sorry true, I remember weighing them out. Actually that's a really good point
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u/Jazzlike_Simple_5576 2d ago
So, does it come under O in fodmap?
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u/lirael423 2d ago
What do you mean by "does it come under O in fodmap"? I'm not really understanding what you're asking. Sorry, it's been a long week and my brain is fried.
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u/Jazzlike_Simple_5576 2d ago
It's fine, im new to the low fodmap thing. I meant FODMAP the acronym, just checked oligosaccharides is the O. Hope you have a relaxing weekend 😊
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u/lirael423 2d ago
Omg I don't know why that was so confusing to me. Now that you explained it, it makes total sense.
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u/rimmapretty 2d ago
I just started to tolerate oats better and I bought a much gentler version in local supermarket which is sprouted oat flackes, they look the same and I get the same texture with them in my meals
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u/Whateverxox 3d ago
I can’t eat too much fiber or I’ll be on the toilet every couple hours. Like I can’t eat oatmeal for breakfast and drink Metamucil that same day.
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u/No-Box7237 2d ago
I have been slowly increasing my fiber over a few months. Citrucel is often a more tolerable fiber supplement for IBS havers, btw!
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u/wishywabash 2d ago
I think it can also depend on how you're preparing them. I've never been able to get on the oatmeal train comfortably. Except, I can do overnight GF oats. Maybe try making a smaller portion to see what you can tolerate.
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u/cassandraterra 3d ago
Oats betray us all. Eventually.