Cereals are one of the most popular breakfast foods. There are many brands and flavors to choose from, and they can all be a part of a healthy, balanced diet.
Unfortunately, all cereals provide you with calories mostly from carbohydrates, including quite a lot of sugar. Because of that, they may contain large amounts of FODMAPs, especially the sweetest kinds.
So, can you include cereals on a low FODMAP diet? Or should you avoid all of them?
Luckily, many types of cereals can be consumed by people with IBS and those following a low FODMAP diet. Still, it’s important to stick to a one-cup serving for all the cereals below.
This is important as it’s very easy to overdo it and take in too many FODMAPs from cereal.
What’s more, cereal offers you a wide variety of nutrients, including fiber, certain minerals, and a lot of B vitamins. Some of them may even contain healthy omega-3 fatty acids and antioxidants.
So, eating cereals can actually be good for your health.
10 Best Low FODMAP Cereals
Kellogg’s is one of the most known cereal brands around to world. It can be purchased almost everywhere and comes in a wide variety of flavors and kinds.
Generally, most types of Kellogg’s cereals are suitable for people on a low FODMAP diet.
A single one-cup serving of regular Kellogg’s cornflakes provides you with nearly half of your daily need for thiamin, riboflavin, vitamin B6, niacin, folate, and vitamin B12.
These micronutrients are important for various bodily processes, such as the formation of red blood cells, healthy pregnancy, improved mood, and healthy skin.
Because of that, eating this type of cereal can be good for you. But still, make sure to do so in moderation.
2. Multi-grain Cheerios
Cheerios contain only about 9 grams of sugar in a one-cup serving, which is a good dose for this type of cereal. The same serving also provides you with 2 grams of dietary fiber – around 8% of your daily recommended need.
Fiber helps you stay full after eating, improving digestion. It also feeds the ‘good’ gut bacteria in your stomach that keep your digestive system healthy.
Cheerios also contains a lot of thiamin, riboflavin, niacin, folate, vitamin B6, and vitamin B12. They also contain 10% of your daily need for vitamins A, C, and D.
When it comes to minerals, this cereal is particularly rich in manganese, zinc, and iron, unlike many other cereal brands.
So, eating Cheerios can be beneficial for your health on top of not increasing your FODMAP intake.
3. Honey O’s
Honey O’s is another cereal type that’s suitable for a low FODMAP diet. It’s slightly higher in sugars than other cereals, but it still falls under the pass category regarding its FODMAP content.
For this cereal, make sure to stick to a one-cup serving and avoid consuming more. This is because the FODMAPs can easily add up, triggering some unpleasant IBS symptoms.
On the bright side, this brand offers a lot of nutrients, too, such as vitamin A, vitamin C, and iron.
In addition, eating Honey O’s can help you get some fiber, as a one-cup serving contains about 1.3 grams of this nutrient – around 5% of your daily need.
4. Instant oats
Instant oats are much more generic, so many brands offer them.
Just a 1/3-cup serving of instant oats contains 2.7 grams of fiber, around 11% of your daily need. This nutrient is important for the health of your digestive system, as it feeds the ‘good’ gut bacteria and prevents overeating.
Instant oats also pack a great dose of manganese. This mineral is important for forming connective tissue, bones, blood-clotting factors, and hormones.
Other nutrients found in instant oats include phosphorus, selenium, magnesium, and thiamin.
Carman’s cereal is very fiber-rich, as it contains 8.5 grams of this nutrient in a single serving. This is quite a lot, so eating it can help curb your hunger quickly and prevent overeating.
This fiber also helps food pass through your digestive tract, prevents indigestion, and feeds the ‘friendly’ gut bacteria. So, it’s important to eat fiber-rich foods s much as possible.
This brand of cereal also provides you with some vitamin B12, iron, riboflavin, and niacin.
So, you can load up on these nutrients while not ingesting too many FODMAPs.
6. Freedom Foods
Freedom Foods is another brand specifically targeting those following a low FODMAP diet. In fact, they have a whole selection of cereals that don’t contain too many of these fermentable, indigestible carbs.
Their products are also gluten-free, wheat-free, and nut-free (depending on the flavor you choose).
What’s more, a single serving of this cereal contains over. So, it benefits your digestive system in more ways than just being low FODMAP.
This cereal contains a blend of various grains and superfoods, such as chia seeds, buckwheat, pumpkin seeds, almonds, coconut, and goji berries, among others.
According to experts, a serving of ¼-cup is considered low in FODMAPs, so suitable for people with IBS.
Thanks to a large number of ingredients, this cereal is high in protein, fiber, antioxidants, minerals, vitamins, and omega-3 fatty acids.
So, eating this cereal can help you load up on important nutrients and fill you with natural ingredients.
8. Corn Chex
Corn Chex is delicious and also low in FODMAPs. This cereal is also gluten-free and doesn’t contain high fructose corn syrup, which is why they’re classified as low FODMAP and OK for people with IBS.
They’re made with whole grains, which helps fill you up and prevent overeating as well.
This brand makes for 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
While this cereal might be slightly higher in sugars and FODMAPs than other options on this list, a single serving is still considered suitable for an IBS-friendly low FODMAP diet.
Fruity Pebbles are relatively lower in fiber, though. So, if you’re looking to consume more fiber, you might want to look for other types of cereal, preferably those made with corn and other whole grains.
On the bright side, this cereal contains a lot of important micronutrients, such as vitamin A, all B vitamins, iron, and zinc.
So, eating Fruity Pebbles can help you prevent some vitamin and mineral deficiencies.
10. Cap’N Crunch
Another popular cereal choice, Cap n’ Crunch, can also be a great choice for people on a low FODMAP diet. It’s slightly higher in FODMAPs and sugar, but if you stick to a ¾-cup serving, you can safely include some on an IBS-friendly diet.
This type of cereal packs a lot of folates; in fact, a single serving contains your whole daily need. Also called vitamin B9, this nutrient is necessary for the formation of red blood cells and for healthy cell growth and function.
Other micronutrients found in this type of cereal include all other B vitamins, zinc, iron, and manganese.
So, Cap N’ Crunch can be a safe addition to a low FODMAP diet.
Can you eat other cereals on a low FODMAP diet?
Most cereals should be OK for people with IBS. But some are much higher in added sugars, especially a lot of chocolate-flavored varieties.
So, if you want to consume these cereals on a low FODMAP diet, it might be best to start off with a half-cup serving. After that, you can go from there and potentially increase the serving if your digestive system can tolerate them.
What’s more, it might be best to eat cereals, regardless of what type you choose, with skimmed or lactose-free milk.
Whole milk is high in lactose, which is a type of FODMAP. So, consuming too much milk with your cereal can trigger some unpleasant IBS symptoms.
You can also try other milk kinds like almonds, oat, or soy.
In addition, you can find many locally available cereal types that are made specifically for people with IBS. These are lower in FODMAPs and higher in fiber, contributing to the health of your digestive tract.
So, have a look at the cereals next time you’re shopping and choose the ones that don’t contain too many carbs and added sugars.
That way, you can include cereals in your diet without triggering any symptoms.
There are actually many healthy and FODMAP-friendly cereals that you can choose from. Your best choice for ensuring that you’re not taking in too many FODMAPs is to choose corn-based cereals.
Also, make sure to read the nutritional label and avoid products with added sugars, as these are loaded with FODMAPs and can trigger your IBS symptoms.
Aside from being low in FODMAPs, the cereals mentioned above are a great source of fiber and many crucial minerals.
So, including them in your diet can be beneficial.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.