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Oat Milk
Avena sativa extract
Grain-based
Lactose Free
Vegan
Glass of oat milk with oats scattered around

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard glass

Safe Serving Size: Small to medium glass

Active Compounds: Beta-glucans, avenanthramides, and soluble fiber

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Can be problematic for some individuals due to its GOS content

Specific symptoms: Bloating, gas, and digestive discomfort in sensitive individuals

Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

almond milk

Almond milk

coconut milk

Coconut milk

rice milk

Rice milk

Substitution ratio: 1:1 direct replacement

Processing Effects

Heat processing may slightly reduce FODMAP content

Fermentation during processing can affect FODMAP levels

Stacking Considerations

Avoid combining with:

  • wheat bread
  • granola
  • muesli
  • protein bars

Safe complementary foods: Can be safely combined with low FODMAP fruits and nuts

Reintroduction Guidelines
  1. Start with 1/4 cup mixed with water
  2. If tolerated, increase to 1/2 cup after 3 days
  3. Gradually increase to full serving size of 1 cup

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • breakfast cereals
  • smoothies
  • coffee drinks
  • baked goods
  • protein shakes

Alternative names: oat beverage, oat drink, oat base, oat extract

Individual Variables

Factors affecting tolerance:

  • Processing method of oats
  • Individual sensitivity to GOS
  • Overall daily FODMAP intake
  • Digestive enzyme levels

Tip: Keep a food diary to track your individual tolerance levels