Are Oatcakes Low FODMAP

Are you looking for a delicious and hearty snack that fits into a Low FODMAP diet?

Oatcakes are an ideal choice. Not only are they extremely tasty, but they are also easy to make and full of healthy ingredients. In this article, we will explore what oatcakes are, their health benefits, and how to make them Low FODMAP friendly. We will also discuss which ingredients to avoid when making oatcakes on a Low FODMAP diet. Whether you want to make oatcakes for yourself or as a snack for a friend or family member following a Low FODMAP diet, this article has all the information you need.

Yes, oatcakes are low FODMAP. They contain only trace amounts of FODMAPs and are considered a safe snack for those following a low FODMAP diet.

What is a Low FODMAP Diet?

A low FODMAP diet is a type of elimination diet that focuses on reducing certain fermentable carbohydrates found in certain foods. The acronym FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. These are short chain carbohydrates that are difficult for some people to digest and can cause digestive distress such as gas, bloating, abdominal pain, and/or diarrhea. By eating a low FODMAP diet, people with digestive issues can better identify the foods that are causing their symptoms.

The goal of following a low FODMAP diet is to reduce the amount of FODMAPs in the diet while still meeting nutritional needs. This is usually done by avoiding high-FODMAP foods such as certain fruits and vegetables, dairy products, wheat products, legumes, and processed foods. Instead, those following a low FODMAP diet focus on eating low-FODMAP foods such as lean proteins (e.g., poultry or fish), certain fruits and vegetables (e.g., berries or leafy greens), gluten-free grains (e.g., quinoa or rice), and healthy fats (e.g., olive oil).

It is important to note that the low FODMAP diet should only be followed under the guidance of a medical professional or registered dietitian who can help ensure adequate nutrition while avoiding trigger foods. Additionally, it is possible to slowly reintroduce high-FODMAP foods one at a time once symptoms have been reduced in order to identify which specific food triggers reactions. With this approach, people may eventually be able to enjoy all types of food without experiencing negative digestive symptoms.

What Foods Are Allowed on a Low FODMAP Diet?

A low FODMAP diet is a type of elimination diet that can help reduce the symptoms of irritable bowel syndrome (IBS) and other digestive issues. It involves avoiding certain fermentable carbohydrates known as FODMAPs, which are found in many common foods. Many people find relief from their digestive symptoms when they eliminate high-FODMAP foods from their diet.

Foods that are allowed on a low FODMAP diet include most fruits and vegetables, lean proteins, grains such as quinoa and amaranth, nuts and seeds, dairy substitutes such as almond milk and coconut milk, legumes like lentils and chickpeas (in moderation), honey, olive oil, herbs, and spices. It is important to note that some foods may need to be limited in quantity or prepared in particular ways to reduce their FODMAP content.

When it comes to fruits and vegetables, those that are lower in FODMAPs include apples, oranges, strawberries, blueberries, carrots, potatoes, spinach, kale, lettuce, cucumbers, zucchini, squash (without seeds), eggplant (without skin), bell peppers (without seeds), olives without garlic or onion added. It is important to note that some fruits and vegetables may need to be limited in quantity due to their higher FODMAP content.

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When it comes to proteins on a low FODMAP diet it is best to choose lean proteins such as chicken breasts or thighs without skin or fat attached. Fish is also acceptable for a low FODMAP diet as long as it is cooked without any added onion or garlic. Other proteins such as eggs and tofu are also acceptable provided they do not contain any high-FODMAP ingredients such as onion or garlic.

Grains can also be enjoyed on a low-FODMAP diet including quinoa and amaranth which are both gluten free options. Oats can also be consumed however they must be certified gluten free. Nuts and seeds such as almonds and chia seeds can also be consumed in moderation due to their naturally low-FODMAP content.

In addition to these foods there are also dairy substitutes available for those who cannot tolerate dairy products such as almond milk or coconut milk. Legumes like lentils and chickpeas can also be enjoyed in moderation due to their naturally lower FODMAP content though it is important to note that some legumes may need to be limited in quantity due to their higher FOMDAP contents.

Honey is another food item that can be enjoyed on a low-FODMAP diet as long as it does not contain any added high-FOMDAP ingredients such as onion powder or garlic powder. Olive oil can also be used for cooking purposes on a low-FOMDAP diet while herbs and spices can add flavor without increasing the overall FOMDAP content of the meal when used sparingly.

Overall it is important for those following a low-FOMDAP diet to read labels carefully when purchasing packaged goods in order to ensure they do not contain any hidden high-FOMDAP ingredients such as onions or garlic powder. Additionally many fresh fruits and vegetables may need to be limited in quantity due to their higher FOMDAP contents so always check with your health care provider before incorporating them into your diet plan if you’re unsure about the amounts you should eat.

By following these guidelines you should be able to enjoy many delicious meals while still avoiding the foods that could trigger your digestive symptoms!

The Science Behind Oatcakes and Fructans

Oatcakes and fructans are both naturally occurring carbohydrates that have a variety of health benefits. Oatcakes are made from oats, which contain a type of soluble fiber called beta-glucan. Beta-glucan is known to help lower cholesterol levels, aid digestion, and reduce the risk of heart disease. Fructans, on the other hand, are a type of carbohydrate found in certain fruits and vegetables. They have been found to be beneficial for gut health due to their prebiotic properties, meaning they can help nourish the beneficial bacteria in your gut.

In terms of the science behind oatcakes and fructans, these two types of carbohydrates work together in different ways to provide a range of health benefits. The beta-glucan found in oats helps to slow down digestion and can help regulate blood sugar levels as well as reduce cholesterol levels. This is because it forms a gel-like substance in the intestines which binds bile acids and cholesterol, preventing them from being absorbed into the bloodstream. The fructans found in fruits and vegetables also contribute to better gut health by providing food for the beneficial bacteria living there.

In addition to these benefits, oatcakes and fructans may also help with weight management due to their low glycemic index (GI). Low GI foods take longer for the body to break down and absorb which helps keep you feeling fuller for longer periods of time. This can be especially helpful if you’re trying to lose or maintain your weight as it can help prevent overeating or snacking too much throughout the day.

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Overall, oatcakes and fructans are great sources of healthy carbohydrates that can provide many different health benefits when incorporated into your diet. They both work together to provide a range of benefits such as helping with cholesterol levels, aiding digestion, controlling blood sugar levels, providing prebiotic properties for gut health, and even aiding with weight management. So if you’re looking for ways to add some healthy carbs into your diet, oatcakes and fructans are definitely worth considering!

Oatcakes and IBS

Oatcakes are a great snack for people with IBS and sensitivity to fructans. Studies have shown that oats contain fewer fructans than other grains, making them a viable option for those with digestive issues. Oatcakes also contain dietary fiber and some protein, which can help promote regular digestion and reduce the severity of symptoms associated with IBS. Additionally, oatcakes provide a low-FODMAP alternative to many other grain-based snacks, which can be beneficial for those with IBS.

It is important to note that not all oats are created equal when it comes to fructan content. Oats that have been processed more heavily may contain more fructans than those that have been minimally processed. It is also important to avoid oats that have been cross-contaminated with wheat or other grains, as this could potentially increase the fructan content of the oats.

When consuming oatcakes, it is best to start slowly and introduce them into your diet gradually. This will allow you to monitor your reactions and determine if they are having a positive or negative effect on your digestive health. If you experience any adverse reactions after eating oatcakes, it is best to stop eating them and talk to your doctor or dietitian about other potential options for managing your IBS symptoms.

Including Oatcakes in a Low FODMAP Diet Plan

Oatcakes are a healthy and delicious snack that can be incorporated into a low FODMAP diet plan. They provide beneficial carbohydrates, fats and proteins, as well as dietary fiber, which can help to reduce digestive discomfort. Oatcakes are also naturally gluten-free and free of many of the common food triggers associated with gastrointestinal distress. However, it is important to read nutrition labels carefully to ensure that the oatcakes do not contain any high FODMAP ingredients such as honey or high fructose corn syrup.

When incorporating oatcakes into a low FODMAP diet plan, it is important to pay attention to portion sizes. Oats are high in carbohydrates, so eating too many oatcakes can quickly add too much sugar to the diet. Aim for one or two oatcakes per serving size and combine them with healthy fats such as nut butter or avocado for added protein and fiber. This will help keep your blood sugar levels stable and prevent digestive discomfort from occurring.

It is also important to note that some people may find that oats can cause bloating or other digestive discomfort even when following a low FODMAP diet plan. If this is the case, it may be necessary to avoid oats altogether or try an alternative grain such as quinoa or buckwheat instead. Additionally, if you have been diagnosed with celiac disease or non-celiac gluten sensitivity, it is best to check with your healthcare provider before consuming any oats as they may contain traces of gluten due to cross contamination in manufacturing plants.

In summary, oatcakes can be a great addition to a low FODMAP diet plan when eaten in the right portion sizes and combined with other healthy fats. Be sure to read nutrition labels carefully and avoid any products containing high FODMAP ingredients such as honey or high fructose corn syrup. Additionally, if you experience digestive discomfort after consuming oats then it may be necessary to try an alternative grain instead.

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What Alternatives Can I Eat Instead of Oatcakes on a Low FODMAP Diet?

People with irritable bowel syndrome (IBS) may be advised to follow a low FODMAP diet in order to reduce symptoms. Oatcakes are high in FODMAPs and should be avoided on this diet. However, there are plenty of other delicious snacks that can be enjoyed instead.

For those looking for something crunchy, gluten-free crackers made with rice or quinoa flour are a good option. These can be enjoyed plain or topped with a low FODMAP topping such as hummus or avocado. Alternatively, corn chips are also low in FODMAPs and can be enjoyed with salsa or guacamole as a snack.

For those who prefer something sweet, fresh fruit such as berries or melon are ideal snacks and are low in FODMAPs. Additionally, there are also some gluten-free cookies available that contain no high-FODMAP ingredients such as coconut cookies and rice cereal bars.

Finally, for those who just want something savoury and satisfying, roasted nuts such as almonds and peanuts make an excellent snack and are low in FODMAPs too. Alternatively, there are some gluten-free pretzels available which also make a great snack option.

In conclusion, there is no need to miss out on snacks when following a low FODMAP diet – there are plenty of delicious alternatives that can be enjoyed instead of oatcakes!

Oatcakes That are Low FODMAP Friendly

Oatcakes are a delicious and nutritious snack that is low in FODMAPs, making them a great option for those on a low-FODMAP diet. Oatcakes can be used in many different recipes, from savory snacks to sweet desserts. Here are some ideas for recipes you can make with oatcakes that are low in FODMAPs:

For a savory snack, try making mini oatcake pizzas topped with your favorite vegetables and cheese. Simply spread tomato sauce and chopped vegetables onto pre-baked mini oatcakes, top with grated cheese, and bake until the cheese is melted and bubbling. Serve warm for a tasty snack or appetizer.

For something sweet, make oatcake truffles. All you need is some nut butter, nut milk, cocoa powder, honey or maple syrup (optional), shredded coconut (optional), and oatcakes. Simply mix all the ingredients together until they form a dough-like consistency, then roll into balls. You can roll the truffles in shredded coconut if desired before storing them in an airtight container.

Oatcakes also make great breakfast treats! Try making oatmeal pancakes by blending together oats, banana, almond milk, baking powder and egg until smooth. Cook the pancakes as you would regular pancakes – top with fresh fruit or your favorite low-FODMAP syrup for a delicious breakfast treat!

Finally, oatcakes can also be used to make an easy no-bake cheesecake. Simply blend together cream cheese and Greek yogurt with honey or maple syrup (optional) before adding crumbled oatcakes to the mix. Pour the mixture into an 8×8 pan lined with parchment paper and freeze for about 4 hours before cutting into squares.

These are just a few of the recipes you can make with oatcakes that are low in FODMAPs – get creative and experiment to find your favorites!


Oatcakes are generally considered low FODMAP, although it is important to check the ingredient list for high FODMAP ingredients such as honey or high-fructose fruits. Those with celiac disease or wheat intolerance should also be aware that oatcakes may contain gluten, so they should be avoided if necessary. Oatcakes are a great source of fiber and can be enjoyed as a snack or as part of a meal.

Overall, oatcakes are a nutritious and delicious choice for those who follow a low FODMAP diet. They can be enjoyed in moderation as part of a healthy, balanced diet and offer many health benefits. With careful consideration of ingredients, oatcakes can be a tasty part of any low FODMAP meal plan.