Low FODMAP Chai-Spiced Overnight Oats

Published on: 04/09/2024

Oats are a nutritious and quick breakfast or snack. If you love oatmeal, granola, or oat-based cookies, you may wonder: are oats low FODMAP? Let’s explore how you can incorporate oats into your diet without experiencing gut symptoms.

Are Oats Low FODMAP?

If you’re an oatmeal lover, you’ll be happy to discover that you don’t need to change your favorite breakfast. Oats are indeed low FODMAP! The world of oats, however, can be confusing, as there are several forms of oats, and the low FODMAP serving is slightly different for each one. You can find the most up-to-date information in the Monash University FODMAP Diet App.

Whether you eat steel-cut, rolled, or instant oats, don’t get too preoccupied with the exact gram amounts. Low FODMAP serving sizes can change due to processing techniques and place of origin. That is to say, don’t panic if you find that your bowl of oatmeal is a bit bigger than the low FODMAP serving size. The ultimate test comes from how you feel after eating. If the amount you are used to doesn’t trigger gut symptoms, that’s what counts!

What Makes These Overnight Oats Low FODMAP?

  • The portion size of oats. Half a cup of uncooked rolled oats are low FODMAP.
  • The portion sizes of chia seeds and tahini are well within the low FODMAP serving.
  • The spices used are practically free from FODMAPs.
  • The choice of milk (almond or lactose-free).

Nutritional Highlights of Oats

In addition to being a versatile low FODMAP grain with great flavor and texture, oats are rich in vitamins, minerals, phytochemicals, and especially fiber. People trying a low FODMAP diet often don’t eat enough fiber. What’s even better, is that the fiber in oats has gut-health-promoting characteristics. Oats are rich in:

  • Soluble fiber – most of the fiber in oats is soluble, which is gentle on the gut.  In addition, it is viscous: it soaks up water like a sponge and forms a gel-like solution. This helps both people with constipation and diarrhea. When stools are too hard, soluble, fiber makes them smooth and easier to pass. When they are too loose, it helps give them a more formed consistency. Finally, it is a slowly fermentable fiber, meaning it won’t make you bloated (unless you eat a lot in one sitting). It’s a win-win for everyone with IBS!
  • Prebiotic fiber – oats contain a special fiber called resistant starch, which feeds our friendly gut bacteria and promotes long-term gut health. Using uncooked oats, as in this overnight oats recipe, or letting your cooked oats cool for a few hours (by preparing them the day or night before you eat them), increases the amount of resistant starch.
chai-spiced overnight oats decorated with a cinnamon stick and topped with pecans in a glass jar

Low FODMAP Chai-Spiced Overnight Oats

Creamy and infused with sweet spices, these overnight oats are far from your boring old oatmeal! If you like oats but don't have the time to cook in the morning, this is for you! You can put this recipe together in no time the night before. In the morning, just eat or re-heat in the microwave and enjoy!
Prep Time 5 minutes
Resting time 8 hours
Total Time 8 hours 5 minutes
Servings 2 servings


  • 1 cup rolled oats
  • 2 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp cardamom optional
  • 2 tsp brown sugar
  • 1 tbsp tahini
  • 1 cup unsweetened almond milk or lactose-free milk


  • Put the oats, chia seeds, cinnamon, ginger, cardamom (if using), brown sugar and tahini in a glass container or large jar with an airtight lid. Add your milk of choice and stir to combine.
  • Close with the lid and refrigerate overnight or for up to 4 days.
  • When ready to serve, portion out one serving into a bowl. Enjoy at room temperature or heat it in the microwave.
  • Store in an airtight container in the refrigerator for up to 4 days.


Variation: Cocoa-Overnight Oats – omit the spices (you can leave in the cinnamon if desired) and add 1 tablespoon of unsweetened cocoa powder to step one for “cocoa-flavored” morning oats.

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I’m a registered dietitian with a passion for helping women with IBS find their way back to eating without fear of painful gut symptoms and without unnecessary diet restrictions.

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