Muesli and IBS
Do you start to feel gassy right after breakfast or wonder why your family becomes extra gassy on the weekends? It might be time to take a closer look at your muesli. It may contain fermentable carbohydrates, known as FODMAPs. These are known to cause issues for those with IBS , and in muesli, these substances can be present in amounts that might upset even the calmest of stomachs.
Check the ingredient list on your muesli
The ingredient list can hide many culprits. Some are ones you might not even think of, and others can cause symptoms even in small amounts. Here’s a list of common symptom triggers:
Oligofructose – A major troublemaker for most people with sensitive stomachs as it is extremely gas-producing, even in small quantities. It is used as a fiber additive in muesli, ready meals, and bars.
Inulin – Fibers that are naturally found in onions, garlic, and Jerusalem artichokes. A type of oligosaccharide, like oligofructose, used as a fiber additive in everything from caviar and ready meals to pasta and bread.
Dried Fruit – Be cautious with apricots, plums, figs, and raisins. Cranberries, goji berries, and blueberries are gentler. Fresh fruit and berries are better options.
Nuts – Avoid cashews, almonds, and hazelnuts. Opt for pecans and walnuts instead. Seeds like pumpkin and sunflower are fine, as are chia and flaxseeds.
Wheat and Rye – Especially bran, which contains shell parts and has a very high FODMAP content. Choose oats instead; both oat bran and oat kernels are fine.
So, it might be time to consider when the symptoms occur and switch out your muesli to see if it improves. For a better gut feeling, try making your own FODMAP-friendly muesli. It’s tastier, cheaper, and you have full control over the ingredients!
Belly Balance digital treatment
In the Belly Balance app , you can log symptoms, keep a food diary, scan products, find FODMAP lists, and much more to help you manage your IBS.
Sofia Antonsson
Reg. Dietitian, Belly Balance
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