Let’s be real; breakfast is a tricky meal for most. But time can be an issue when you’re following a low-FODMAP diet. That’s why reaching for a trusted low-FODMAP cereal can make breakfast easy again.
In this article, we’ll go over hot and cold low-FODMAP cereals, ways to boost your cereal’s fibre and protein content and low-FODMAP shopping tips.
Let’s jump in!
Health Benefits of Cereal
Cereal can be a great source of nutrition to energize your day. Further, depending on the type of cereal you choose, cereal can contain many of the following nutrients:
- Carbohydrates
- Protein
- Fat
- B Vitamins
- Fibre
- Iron
These nutrients, and many others, come from specific ingredients and can be found in cold and hot cereals.
Cold Low-FODMAP Cereals
There are several storebought options for cold low-FODMAP cereals; here are some of our top picks:
- 1 ½ cup Kellogg’s Rice Krispies
- 1 ⅓ cup Kellogg’s Crispix Original
- 1 ½ cup Kellogg’s Cornflakes
- 1 cup Kellogg’s Chocolate Frosted Flakes
- 1 ¼ cup Special K Original
Kellogg’s is a great place to start when seeking a low-FODMAP cereal, especially for beginners! However, these cereals lack protein and fibre, so keep reading to learn tips on adding low-FODMAP sources of fibre and protein!
Non-Certified Low-FODMAP Cereals
Some products (and recipes!) may also be low-FODMAP; however, these are not vetted by Monash University. First, consider trying a small serving to see how you tolerate it. Conversely, if you’re on a strict low-FODMAP diet, wait to try these until you’re in the re-introduction phase.
- Fody’s Overnight Oats with Berries
- Low-FODMAP Overnight Oats & Chia
- Nature’s Path Mesa Sunrise Cereal
- Nature’s Path Pumpkin Seed + Flax Granola
- Instant Pot Low-FODMAP Steel Cut Oats
Hot Low-FODMAP Cereals
Here are a few hot low-FODMAP breakfast cereals to start including on a cold day!
- ½ cup uncooked certified gluten-free oats
- ¼ cup uncooked steel-cut oats
- ¾ cup cooked buckwheat groats
Bob’s Red Mill is a great brand for looking for hot low-FODMAP cereals. But, note that not all products are low-FODMAP, use this guide to help you select the best option.
Low-FODMAP Milk
Want to know what low-FODMAP milk to add to your cereal? We got you! Here is a list of kinds of milk you can add to your cereal:
- 1 cup lactose-free milk
- 1 cup A2 Milk
- 1 cup unsweetened almond milk
- 1 cup unsweetened soy milk (containing soy protein in the ingredient list*)
- 1 cup quinoa milk
- ¾ cup rice milk
Increasing Protein Content
Regarding cereal, most cereals tend to be low in protein. Thus, we recommend adding protein to your cereal to help you meet your daily protein needs.
For your cereal meal, you’ll want to aim for 20-25 grams of protein (or as recommended by your dietitian). However, regarding FODMAPs, plant-based protein sources can be high in FODMAPs.
So, here are some vetted low-FODMAP protein sources you can add to your cereal. Remember to pay attention to serving size!
- 40 g macadamia nuts
- 20 g peanuts
- 20 g pecans
- 30 g walnuts
- 24 g pumpkin seeds
- 20 g hemp seeds
Nuts, in general, are a great way to boost the protein content of breakfast and finding low-FODMAP nuts is easy!
Increasing Fibre Content
Some cereals can be low in fibre. Thus, aim to choose a low-FODMAP cereal that contains five or more grams of fibre per serving. However, if you can not find one or would like to stick with the cereal you’ve chosen, try adding a source of fibre to your cereal.
Here is a list of high-fibre foods that can bump up the fibre content of your cereal:
- 1 cup blueberries
- ⅓ cup raspberries
- 5 medium strawberries
- 1 firm banana
- 1 cup papaya
- 1 medium orange
- 1 cup chopped pineapple
Shopping Tips for Low-FODMAP Cereals
So far, choosing a low-FODMAP cereal may sound simple (especially if you’re sticking with our recommended list!). However, if you want to determine what cereals are low-FODMAP in the grocery store, here are some simple tips!
1. Look for Trusted FODMAP Certifications
Using trusted FODMAP third-party certifications is an easy way to identify if a food item is low-FODMAP because the product is already vetted for you!
The best FODMAP certifications include:
If you’re in a pinch and don’t have time to read labels for ingredients, look for either of these symbols when searching for low-FODMAP cereals at your grocery store.
2. Use a FODMAP App
Okay, want to make shopping for low-FODMAP cereals really simple? Use the Spoonful App.
In a nutshell, simply scan a product’s barcode when in the Spoonful app and it will instantly tell you if the product is low-FODMAP, likely low-FODMAP or likely High-FODMAP.
The basic free plan gives you access to five monthly scans. However, you can access unlimited scans for $3.99 US per month, so you never have to worry about finding low-FODMAP options at your grocery store again!
3. Avoid or Limit Certain Ingredients
Here are some common high-FODMAP ingredients you’ll want to avoid when choosing low-FODMAP cereals:
- Wheat bran
- Wheat flakes
- Maize
- Granola with honey or dried fruit
Final Thoughts
Choosing low-FODMAP cereals can be easy. Kellogg’s has lots of certified low-FODMAP options. Further, when searching for recipes, look for blogs dedicated to low-FODMAP recipes. Lastly, certified gluten-free oats are a great hot cereal option.
Other tips for finding low-FODMAP cereals include looking for low-FODMAP certified products, using apps and avoiding well-known high-FODMAP ingredients like wheat.
Looking to learn more about FODMAPs? Check
New to a low-FODMAP diet? Read more on the low-FODMAP diet here.
