What cereals can I eat on a FODMAP diet? Your Comprehensive Guide

November 11, 2025 •

3 min read

Around 15% of adults worldwide experience Irritable Bowel Syndrome (IBS), with many finding relief by following a low FODMAP diet. For those managing symptoms, a common question is: What cereals can I eat on a FODMAP diet? Luckily, many delicious and safe cereal options exist, making a gut-friendly breakfast both achievable and enjoyable.

Quick Summary

This guide covers low-FODMAP cereal options, including those based on rice, oats, and corn, and highlights certified brands. It offers essential tips for reading labels and controlling portions to support digestive health.

Key Points

Prioritize Low-FODMAP Grains: Focus on cereals made from rice, corn, oats, quinoa, buckwheat, millet, or amaranth as a base to minimize FODMAP content.
Check Certified Products: Look for the Monash University or FODMAP Friendly certification logo on packaging for assurance that a product has been tested and deemed low-FODMAP.
Read Labels Carefully: Always inspect ingredient lists for hidden high-FODMAP additives, including sweeteners like honey, inulin, and high-fructose corn syrup.
Mind Your Portions: Be aware of specific low-FODMAP serving sizes, especially for grains like oats, as consuming too much can increase FODMAP load.
Choose Plain Hot Cereals: Opt for plain rolled oats, steel-cut oats, or quinoa flakes over flavored instant packets, which often contain hidden FODMAPs.
Avoid Common High-FODMAP Grains: Steer clear of cereals containing wheat, rye, or barley, which are major sources of fructans and often cause digestive issues.
Select Appropriate Toppings and Milk: Pair your low-FODMAP cereal with lactose-free milk or approved plant-based alternatives, and add low-FODMAP fruits and seeds.

Understanding FODMAPs in Cereal

FODMAPs are short-chain carbohydrates that can cause digestive distress in sensitive individuals. Many traditional cereals contain high FODMAPs due to ingredients like wheat, rye, and barley, as well as additives such as honey and inulin. Knowing which grains and products are suitable is key to enjoying cereal on a low-FODMAP diet.

Low-FODMAP Grain Options

The basis of a low-FODMAP cereal is the grain it's made from. Focus on naturally low-FODMAP options and always check labels for added high-FODMAP ingredients. For a detailed list of safe grains, including oats, rice, and corn in specific portions, and other options like quinoa, buckwheat, millet, and amaranth, consult {Link: theibsdietitian.com https://theibsdietitian.com/blog/low-fodmap-cereals}.

Low-FODMAP Cold Cereals

Several packaged cold cereals are suitable for a low-FODMAP diet. Look for certification logos from Monash University or FODMAP Friendly, which indicate the product has been tested. Examples of certified or likely low-FODMAP options, including Kellogg's, General Mills, Nature's Path, and Freedom Foods, can be found on {Link: theibsdietitian.com https://theibsdietitian.com/blog/low-fodmap-cereals}.

Low-FODMAP Hot Cereals

Plain, whole-grain options are ideal for hot cereal. Avoid instant packets with potential high-FODMAP additives. Safe options like rolled or steel-cut oats, cream of rice, creamy buckwheat, and quinoa flakes are discussed on {Link: theibsdietitian.com https://theibsdietitian.com/blog/low-fodmap-cereals}.

Low-FODMAP Granola and Muesli

Traditional granola and muesli often contain high-FODMAP ingredients like dried fruit and honey. Look for certified low-FODMAP versions or make your own. Commercial options and tips for homemade granola are detailed on {Link: theibsdietitian.com https://theibsdietitian.com/blog/low-fodmap-cereals}.

Comparing Low-FODMAP Cereal Types


Cereal Type	Base Ingredient	Common Examples	Key Considerations
Cold Cereals	Rice, Corn, Oats	Kellogg's Rice Krispies, General Mills Rice Chex, Nature's Path Crispy Rice	Check for certification logos and be mindful of portion sizes.
Hot Cereals	Oats, Rice, Quinoa, Buckwheat	Rolled Oats, Cream of Rice, Quinoa Flakes, Cream of Buckwheat	Choose plain varieties and use low-FODMAP milk.
Granola/Muesli	Oats, Quinoa, Buckwheat	88 Acres Seed'Nola, Early Bird Farmhand's Choice	Many traditional versions are high in FODMAPs. Look for certified options or make homemade.

Essential Cereal Selection Tips

Read Labels Diligently

Carefully review ingredient lists. Avoid products where high-FODMAP items like wheat, honey, or inulin are listed early. Remember that "gluten-free" doesn't automatically mean low-FODMAP.

Understand Portion Sizes

For some grains, controlling the amount is crucial. For instance, while rolled oats are low-FODMAP at ½ cup uncooked, larger portions may exceed the safe limit. Consult resources like the Monash University FODMAP app for specific serving sizes.

Watch Out for Hidden Sweeteners

Avoid cereals with high-FODMAP sweeteners such as honey, high-fructose corn syrup, agave nectar, and polyols (like sorbitol). Safe alternatives include table sugar, maple syrup, and rice malt syrup.

Use Certified Products

Opt for products certified as low-FODMAP by organizations like Monash University or FODMAP Friendly, as indicated by a logo on the packaging.

Low-FODMAP Toppings and Milk

Pair your cereal with lactose-free milk, or plant-based options like rice milk or almond milk. Suitable toppings include low-FODMAP fruits such as blueberries or strawberries, chia seeds, or a small amount of walnuts.

Conclusion

Choosing cereal on a low-FODMAP diet is achievable by focusing on grains like oats, rice, and corn and paying attention to labels and portion sizes. Resources like the Monash app and selecting certified products can help. A variety of cold and hot options are available for a digestive-friendly breakfast. For more information on the low-FODMAP diet, explore the {Link: Monash University FODMAP blog https://www.monashfodmap.com/blog/grains-low-fodmap-diet/}.

Frequently Asked Questions

Yes, plain rolled oats and steel-cut oats are safe on a low-FODMAP diet in specific portion sizes, typically around ½ cup uncooked. Be mindful of flavored instant oat packets, which may contain high-FODMAP additives.

You should avoid cereals that list wheat, rye, or barley as a primary ingredient. Also, watch out for high-FODMAP sweeteners like honey or agave, and additives like inulin or chicory root.

The original version of Cheerios in the US is considered low-FODMAP in moderate portions, typically around ½ cup. However, other flavors and international versions may differ, so it is essential to check the ingredient list and portion size.

Low-FODMAP and gluten-free are not the same. While some low-FODMAP cereals are gluten-free, a gluten-free label only guarantees the absence of wheat, barley, and rye. A product can be gluten-free but still contain high-FODMAP ingredients like dried fruit, honey, or inulin.

To know for sure, look for the Monash University Low FODMAP Certified or FODMAP Friendly logo on the package. Alternatively, you can read the ingredient list to ensure it's made from a low-FODMAP grain base and contains no high-FODMAP additives.

Yes, but with caution. Most store-bought granolas are high in FODMAPs due to ingredients like dried fruit, cashews, and honey. However, specific brands offer certified low-FODMAP versions, or you can make your own using safe ingredients.

Yes, many Kellogg's Corn Flakes varieties are certified low-FODMAP, making them a safe choice. However, always check the label for any regional variations or added high-FODMAP ingredients.

Safe plant-based milk options include almond milk, rice milk, and soy milk made from soy protein (not whole soybeans). Many brands also offer lactose-free cow's milk.