oat bran
Grains
Is oat bran high in polyols?
Find out whether oat bran is high or low in polyols, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare oat bran across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
Triggers
Diets
Serving size, prep, and portion notes for oat bran
Oat bran is the outer layer of the oat groat, milled off and sold on its own, so it is best understood as oats with the volume turned up. It carries considerably more soluble beta-glucan fibre per spoon than rolled oats, which is why it grades clean on the anti-inflammatory scale and fits DASH and Mediterranean patterns well. The same concentration works in the other direction too: we grade it moderate on FODMAPs and on SIBO fermentation, because the fermentable carbohydrate that oats carry arrives concentrated as well. The grade people misread is gluten, which sits borderline rather than clean. Oats are not a gluten grain, but oat bran is routinely grown, harvested and milled alongside wheat and barley, and a small minority of people with coeliac disease react to avenin, the oat protein itself, even when the batch is certified.
Watch for
Moderate on FODMAPs and strongly portion-dependent: two tablespoons stirred into something and a full bowl of oat bran porridge are not the same exposure, because the bran concentrates the oat fructans and GOS / Borderline on gluten for two separate reasons: milling cross-contact, which certified gluten-free oat bran solves, and avenin sensitivity in a minority of coeliacs, which it does not / Poor fit for SIBO protocols, since highly fermentable soluble fibre is precisely what feeds bacterial overgrowth in the small intestine / Moderate on lectins, oxalate and nickel, which matters if you are working through any of those three rather than a gut protocol / Genuinely clean on histamine, histamine liberation, salicylates, lactose, dairy protein and glutamates, so it is rarely the culprit in those investigations
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is oat bran high in Polyols?
Polyols: low signal for most people.
Can I still eat oat bran if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Paleo AIP, FODMAPs, and Gluten next for a fuller picture.