From the Guidelines
Oatmeal can cause gas in some individuals, particularly those with irritable bowel syndrome (IBS), due to its soluble fiber content, which can be fermented by gut bacteria, producing gas as a byproduct 1.
Key Considerations
- Oatmeal contains soluble fiber, specifically beta-glucan, which can ferment in the large intestine and produce gas.
- Individuals with IBS may be more susceptible to gas production from oatmeal due to their condition's nature, which involves sensitivity to fermentable carbohydrates.
- The British Society of Gastroenterology guidelines suggest that soluble fiber, like that found in oatmeal, can be beneficial for IBS symptoms when introduced gradually and in appropriate doses 1.
Recommendations for Consumption
- Start with small portions of oatmeal and gradually increase the amount to allow the digestive system to adjust.
- Proper cooking of oatmeal can break down some of the fiber, potentially making it easier to digest and reducing gas production.
- Drinking plenty of water with oatmeal can aid digestion and may help minimize gas.
- If gas persists or causes significant discomfort, consider consulting with a healthcare provider to rule out other digestive issues or to explore personalized dietary advice, such as a low FODMAP diet, which may be beneficial for some individuals with IBS 1.
From the Research
Oatmeal and Gas
- Oatmeal is a food that contains FODMAPs, which can be difficult for some people to digest and may cause gas and other gastrointestinal symptoms 2, 3, 4.
- However, the relationship between oatmeal and gas is not straightforward, and more research is needed to fully understand the effects of oatmeal on gastrointestinal health 5.
- Some studies have found that oat intake can increase the growth of beneficial bacteria in the gut, which can help to reduce symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders 5, 6.
- However, other studies have found that some individuals with IBS or other gastrointestinal disorders may experience worsening of symptoms after consuming oats, possibly due to the high FODMAP content of oats 5, 4.
FODMAPs and Gas
- FODMAPs are types of carbohydrates that can be difficult for some people to digest, and can cause gas, bloating, and other gastrointestinal symptoms 2, 3, 4.
- A low FODMAP diet has been shown to be effective in reducing symptoms of IBS and other gastrointestinal disorders in some individuals 2, 3, 4, 6.
- However, the long-term effects of a low FODMAP diet on nutritional adequacy and the gut microbiome are not well understood, and more research is needed to fully understand the benefits and limitations of this diet 3, 4.
Oatmeal and FODMAPs
- Oatmeal is a food that contains FODMAPs, specifically fructans and galactans 5.
- The FODMAP content of oatmeal can vary depending on the type of oats and the cooking method used 5.
- Some studies have found that certain types of oats, such as steel-cut oats or rolled oats, may be lower in FODMAPs than others, such as instant oats or oat flour 5.