Are cheerios low FODMAP? Dietitian guidance

Are you a Cheerios fiend? Are they your go-to breakfast that get you ready for the day ahead? Keep reading to understand if Cheerios are appropriate for a low FODMAP diet. 

Following a low FODMAP diet does not necessarily mean you can’t enjoy breakfast cereals anymore.

This article will explore the health benefits of wholegrain cereals, different types of Cheerios and which ones are appropriate for a low FODMAP diet.

Keep scrolling if you want to learn more!

Are breakfast cereals high in FODMAPs?

Breakfast cereals are favored by many due to their convenience and are often a staple carbohydrate source in peoples’ diet. 

Cereals are often made from wholegrains due to their suggested health benefits.

Wholegrains have been associated with a reduced risk in developing lifestyle-related diseases such as cardiovascular disease and type 2 diabetes. (1)

Food manufacturers even fortify their products with additional vitamins and minerals to help reduce micronutrient deficiencies in the general population. (2) 

However, cereals often contain carbohydrates and sugars which are high in FODMAPs such as wheat, rye, barley and high-fructose syrups.

Therefore, including breakfast cereals as part of a low FODMAP can be challenging! The rest of this blog is going to focus on the wholegrain cereal Cheerios. However, if you want more information about other low FODMAP cereals, then check out our other post.

Are the Original Cheerios low FODMAP?

Unfortunately, this answer is not straight forward. It depends where you are based and where the Cheerios you purchase are produced.

In the United Kingdom, Cheerios are made from a combination of wholegrain flours (including oat, wheat and barley). This means that they are not low FODMAP friendly.

Whereas Cheerios made in the United States are made from predominantly oat flour. Therefore, should be low in FODMAPs in a ½ cup serving.

The remainder of this blog post is going to focus on Cheerios made in the US – apologies to the Brits amongst you!

There are currently 20 variety of Cheerios available in the US at present. However, Cheerios have not been low FODMAP certified by Monash University.

Therefore, the below information will take a pragmatic approach looking at individual ingredients that you need to be mindful of in the different Cheerio varieties.

Are “Multigrain” Cheerios low FODMAP?

Multigrain Cheerios are gluten-free and contain a combination of whole grain: oats, corn, rice and sorghum – all of which are low in FODMAPs. 

Each 40g serving contains 3g of dietary fiber. For individuals with IBS-C consuming adequate amounts of the right type of fiber can help to relieve symptoms of abdominal pain and constipation. (4) 

Are “Oat-Crunch” Cheerios low FODMAP?

There are four types of Oat Crunch Cheerios available currently: Oats ‘N’ Honey, Almond, Cinnamon, and Berry.

1. Oats ‘N’ Honey Oat-Crunch

As per its name’s sake, this variety is likely not appropriate for a low FODMAP diet given it contains honey.

Given this product contains 15g of added sugars and honey is only low FODMAP in servings of 7g or less. It may be best if you avoid this variety. (5)

2. Almond Oat-Crunch

Almonds can be high in oligosaccharides and are therefore only low in FODMAPs in a 10-nut serving. (5)

This variety also contains annatto extract which is only low in FODMAP in a 1 teaspoon per serving. (5)

Therefore, you should be cautious with including this variety in a low FODMAP diet.

3. Cinnamon Oat-Crunch

This variety does not contain any high FODMAP ingredients, therefore should be suitable for a low FODMAP diet – but as per above, it does contain annatto extract. 

4. Berry Oat-Crunch

The ‘berry’ component of this variety is in the form of puree from raspberries, blueberries and strawberries. 

Blueberries are low in FODMAPs and raspberries and strawberries are low in 58g and 65g portions respectively given they contain fructose (5).

Given a serving size is 54g, one serving is unlikely to provide a high FODMAP serving, therefore should be suitable for a low FODMAP diet (5).

Are “Honey Nut” Cheerios low FODMAP?

There are four varieties from the Honey Nut line, including: the original, Honey Nut minis, Honey Nut Medley, and Hearty Nut Medley Crunch. 

The “Honey Nut” range contains many ingredients that can be high in FODMAPs such as: honey, molasses, barley malt extract, almonds, wholegrain wheat, annatto extract.This variety contains a lot of high FODMAP ingredients therefore would not be suitable for a low FODMAP diet.  

Are the “Fruit-based” Cheerios low FODMAP?

Excluding Berry Oat-Crunch, there are four varieties of ‘fruit-based’ Cheerios, including: Strawberry Banana, Very Berry, Blueberry and Apple Cinnamon.

Strawberry Banana, Very Berry and Blueberry Cheerios

The Strawberry Banana and Very Berry Cheerios contain fruits that can be high in FODMAPs (strawberries, raspberries and bananas). 

However, we know from earlier in the blog that blueberries are low in FODMAPs; and strawberries and raspberries can be eaten in low FODMAP portions. 

Also, bananas can be appropriate for low FODMAP diets depending on how ripe they are (note: riper they are = more fructans and therefore higher in FODMAPs). 

However, the Cheerios company only provides what ingredients are in each product and not how much of each are present.

Given a suggested portion size of Cheerios is ~ 40g, these varieties should be appropriate for a low FODMAP diet.

However, you may benefit from starting with a small portion and monitoring any IBS-related symptoms that may occur and then consume as tolerated.

Apple Cinnamon Cheerios

Are not appropriate for a low FODMAP diet as they contain apple puree concentrate which can be high in fructose, sorbitol and fructan. 

Apple sauce has been tested for it’s FODMAP availability and is only low in 3g servings or less, therefore this variety may not be appropriate for a low FODMAP diet. (5)

Are “Chocolate” Cheerios low FODMAP?

Cheerios are currently available in 3 chocolate options: Chocolate, Chocolate Peanut Butter, Chocolate Strawberry. 

All of which do not appear to contain high FODMAP ingredients.

However, you should be mindful of ingredients such as ‘Natural Flavors’ as we do not know exactly what they consist of. 

The same can be said about the remaining varieties not yet discussed being: Frosted, Cinnamon, Vanilla Spice Cheerios.

They also do not appear to contain high FODMAP ingredients but contain ‘Natural Flavor’

If you want to include any of these varieties as part of a low FODMAP diet, you may want to start consuming small portions and monitor any symptoms.

A note about ‘Natural Flavor’

Natural Flavor appears to be a common ingredient in many breakfast cereals.

Unfortunately, the only way for you to know if Natural Flavor is low in FODMAPs is to contact each food manufacturer as this is not publicly available information.

Therefore, without this information, there is no guarantee this will be safe to consume as part of a low FODMAP diet.

To learn more about if natural flavorings are high fodmap, you should check out our other blog post.

So now which milk should you use?

After carefully selecting a low FODMAP Cheerios variety, you may be wondering which milk would be most suitable to accompany it.

We already have a really in-depth blog post about low FODMAP milk options that you should check out here.

Summary

Whole grain cereals can still be consumed for breakfast as part of a low FODMAP diet but you may need to look at the ingredients list on packaging a little more closely.

Honey-nut and some fruit varieties of Cheerios may contain high FODMAP ingredients, therefore it may be safer to start with the original and multigrain varieties initially. 

Cheerios have not been formally assessed by FODMAP centers therefore including as part of a low FODMAP diet should be at your discretion.

Consuming small portions and closely monitoring gastrointestinal symptoms closely will be essential for you to understand if they negatively effect your IBS.