Functional medicine approach for IBS and SIBO using low FODMAP diet

Low FODMAP cereals: 7 best breakfast cereals

Are you suffering from IBS or SIBO? Was Fodmap recommended to you either by your nutritionist or through a friend? Having a hard time figuring out what to include and/or exclude in your diet? Look no further! This post will cover cereal foods and beyond to help you navigate your morning without the unneeded anxiety attached! Stay tuned until the end for my thoughts on FODMAP as a dietitian who works with clients to improve IBS symptoms.

But first, what is a Fodmap diet really?

Fodmap stands for: Fermentable, Oligo-, Di-, Mono-saccharides And Polyols which sums up a group of carbs that tend to trigger symptoms associated with IBS. What happens is that these carbs become fermented in the intestines which changes their chemical makeup. When they continue on from the small intestine to the large intestine or the colon, these fermented sugars turn into gas and chemicals that stretch out the colon walls and then we get IBS symptoms like distension, cramping, pain, and/or changes in bowel habits (1).

The FODMAP diet aims to limit and restrict these food groups for a total of 2-6 weeks. Once symptoms improve, then high fodmap food groups are added back in one at a time with a 3 day gap in between. This step allows you to figure out which foods remain triggering and which can be regularly consumed in your diet again.

Is cereal a good option for IBS sufferers

Cereal can be a good source of fiber and let’s face it, on some mornings, maybe the only option for breakfast if we’re trying to get out the door quickly. Whether you suffer from IBS or not though, some cereals tend to be highly processed, lack nutrients and/or fiber, and are loaded with added sugars. I would be misleading you if I told you it's a completely balanced breakfast, but there are ways to make it part of a complete and balanced breakfast (keep reading).

What to watch out for in cereal for IBS sufferers

We mentioned the added sugars in cereals and many of these fall under the category of fructans. Sweeteners that are considered high on the FODMAP list include:

• High-fructose corn syrup

• Crystalline fructose

• Honey

• Agave

• Sugar beet molasses

• Sorbitol

• Xylitol

• Mannitol

In addition to these wheat, rye, and barley are also high fodmap grains. Milk, if added to your cereal, is also another high FODMAP food item. Concentrated fruits like dried fruits or fruit juices (some cereals are sweetened with fruit juice as an alternative to sugar) are also high FODMAP ingredients (2).

7 best low fodmap breakfast cereals

Moment of truth…the best low fodmap cereals are those that are certified from Monash University with the following label

These include:

• Kellogg’s Rice Krispies

• Kellogg’s Frosted Krispies

• Kellogg’s Cocoa Krispies

• Kellogg’s Strawberry Krispies

• Kellogg’s Corn Flakes

• Kellogg’s Crispix

• Kellogg’s Frosted Flakes

You can probably find these at your local grocery store without a problem. If you prefer other options, there are definitely other brands that are not certified but still fit the bill including:

• Annie’s Homegrown Organic Cocoa Bunnies Cereal

• Arrowhead Organic Maple Buckwheat Flakes Gluten Free

• Barbara’s Puffins Peanut Butter & Chocolate or Peanut Butter

• Envirokidz Lightly Frosted Amazon Flakes, Cinnamon Jungle Munch, Panda Puffs, Leapin’ Lemurs and Gorilla Munch

• Erewhon Gluten Free Corn Flakes, Crispy Brown Rice and Honey Rice Twice Cereal

• Nature’s Path Rice Puffs, Crispy Rice and Honey’d Corn Flakes Cereal

I also recommend including hot cereal options that are generally less processed and more nutrient dense and these include:

• Rolled oats

• Steel cut oats

• Oat bran

• Rice bran

• Oat groats

• Buckwheat groats

• Grits (unflavored)

The flavored instant oats are not considered low fodmap because of the way they are processed and flavored.

A great way to prepare oats for a quick grab and go morning is to do overnight oats.

All you will need are rolled oats and the liquid of your choice, for a fodmap friendly recipe opt for almond milk, lactose-free milk, or soy protein milk (avoid soy milk made with the whole soybean!). The golden ratio is 1:1; 1 part oats to 1 part liquid.

Of course oatmeal without the add-ins might just be ummm boring so consider adding in the following fodmap friendly foods:

• Fruit (fresh or frozen is fine)- bananas, blueberries, papaya, pineapple, raspberries, strawberries*

• Dark Chocolate

• Maple syrup

• Pumpkin seeds, sesame seeds, or sunflower seeds

• Macadamia, peanuts, or walnuts.

*Consuming these fruits in moderate amounts should be fine. Aim for ½ cup 🙂

Using cereal as a part of a healthy balanced breakfast

As stated already, incorporating whole grain hot cereals is an awesome swap for the more processed cereals! However, there's room for your favorite quick fix cereals too! To make cereal part of a healthy and balanced breakfast consider the add-ins essential. Experiment with different toppings like fruit, seeds, and nuts; all of which will add in essential fiber, protein, and nutrients that you don’t always get from your cereal. Protein and fiber help keep us full for longer and curb the sugar and insulin spike we get from a carb heavy bowl of cereal. Nuts and seeds add anti-inflammatory omegas to our meal which in return help us heal our suffering intestines. We get plenty of other nutrients from fruits, nuts and seeds as well that aid in keeping our body efficiently functioning.

My final thoughts

The FODMAP diet has helped so many people manage their symptoms without a doubt. On the flip side, it can also cause frustration and anxiety for those who may have a more complicated case. Not all IBS sufferers have the same symptoms nor do they all have the same intolerances. With my experience working with my clients, it ranges vastly and sometimes the extreme restrictiveness of FODMAP causes some to consume more empty calories rather than nutrient dense foods which at the end is counterintuitive when trying to heal the gut and restore wellness. If you feel like FODMAP may be causing frustration or anxiety on your wellness journey then reach out and let’s have a conversation!

1. American College of Gastroenterology https://gi.org/topics/low-fodmap-diet/#tabs2

2. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2018/05/Low_FODMAP_Diet_12.16.pdf