Overview
About Whole grain cereal
Whole grain breakfast cereal is marketed as the responsible way to start the day, but a wheat or bran cereal is high in fructans and rates high FODMAP, which is why a bowl can leave you bloated by mid-morning.
Most wheat- and barley-based cereals also contain gluten. On top of the grain itself, boxed cereals often add dried fruit or high-fructose corn syrup, so a single bowl can carry fructans, gluten and added fructose together. The bran that makes it look healthy is exactly the part that ferments.
Sensitivities
How Whole grain cereal scores
Watch for
What trips people up
- High in fructans and high FODMAP, especially bran and wheat-flake cereals, so bloating and gas are common
- Most wheat- and barley-based cereals contain gluten, a problem for celiac disease and gluten sensitivity
- Added dried fruit or high-fructose corn syrup can stack excess fructose on top of the wheat fructans
- The high bran content adds fermentable fiber that can worsen wind on a sensitive or IBS-prone gut
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Whole grain cereal
Why does a healthy bowl of cereal make me bloated?
Whole grain and bran cereals are high in wheat fructans, a FODMAP that ferments in the gut and produces gas within a couple of hours. The bran that gives the cereal its healthy image is the most fermentable part, and any added dried fruit or high-fructose corn syrup piles on extra fructose. Together they explain the mid-morning bloat.
Which breakfast cereals are low FODMAP?
Puffed or plain rice cereal, a certified gluten-free cereal, and hot corn grits are the safer, lower-fructan choices. Wheat, barley and heavy bran cereals are the ones to avoid, and check the label for added dried fruit and high-fructose corn syrup.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.