Cereal has long been considered the hero of breakfast foods.
Whether rushing out the door to catch the tube or searching for a snack to satisfy late-night cravings, cereal is an easy option to serve up in a jiffy.
That is if you don’t have IBS. When plagued with a sensitive stomach, you never quite know when the next flare-up will take hold. Breakfast is the most important meal of the day, so those with IBS want to get it right to avoid any mid-morning cramps.
However, cereal is not the most IBS-friendly food. Marilia Chamon, Registered Nutritional Therapist & Free Soul Advisor expands on this: “Breakfast cereals are often low in fibre and high in added sugars. Instead of relying on them for breakfast, I like to encourage my clients to make their own granola.
"This can include a variety of gut-loving ingredients such as rolled oats, chia seeds, flaxseeds, mixed nuts and seeds and spices, which ensures more control over ingredients and promotes the inclusion of gut-friendly foods that can support gut health.” It is worth noting that some nuts like almonds and cashews do contain FODMAPs.
Those with IBS want to look for products which are high in fibre and low FODMAP. The latter is a restrictive food plan that eliminates or reduces the types of carbohydrates found in certain foods, including wheat and beans. FODMAP foods can lead to digestive symptoms such as pain, bloating and gas, resulting in some very uncomfortable post-meal sensations. Key FODMAPs include lactose and fructose, which are commonly found in cereals.
It’s important to note here that IBS varies from person to person, meaning intolerances will too. Kirsten Jackson IBS Consultant Dietitian explains: “The issue here is that there are different types of FODMAPs and individuals will typically only react to a couple of these carbohydrates so a total avoidance is not needed. It is best to work with a dietitian to do the low FODMAP process and find out what your tolerance levels area.”
Ideally, IBS sufferers should opt for alternative breakfast foods to cereals. These could include oats, eggs and kefir yoghurt. The aim is to nurture the gut microbiome and work out what our individual food triggers are.
If you have IBS and are still set on adding a box of cereal or two to your snack cupboard, then look no further. Read on to discover the best cereals for those with IBS below.
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Quaker Rolled Oats
Oats are technically a type of cereal grain, so they are heading straight to the top of our list. As Chamon says: “Oats are a good source of soluble fibre and can help regulate bowel movements. Choose rolled oats over quick porridge oats as the latter is higher in FODMAPs.”
Jackson agrees: “I am obsessed with oats. You can not beat oats as a breakfast option when you have IBS - low FODMAP, high fibre and so versatile. You can add any type of milk and you can add a protein powder to increase the protein content.” Add to basket.
Buy now £2.65, Ocado
Bio&Me Cashew & Almond Gluten Free Gut-loving Granola
Bio&Me’s gut-loving granola is packed full of goodness. Not only is it gluten-free, but it’s vegan and low in sugar. Enjoy a textural blend of smooth nuts, dates and seeds, especially when paired with yoghurt or plant-based milk.
Buy now £3.95, Bio&Me
Weetabix Oatibix Biscuits
If you simply can resist the odd Weetabix, we suggest you try Oatibix. Made from wholegrain oat biscuits, the cereal is high in oat fibre which promotes a soothed, happy gut. Add a dollop of kefir yoghurt and berries onto your cereal stack for an extra hit of health.
Buy now £3.00, Waitrose
Rude Health Puffed Oats
Can you tell we like oats? Rude Health’s Puffed Oats are a light-bite breakfast cereal. The only sugars they contain are natural, not to mention the puffs are also high in fibre which we always like to hear. Sweeten the deal with some dates and honey (depending on your FODMAP preferences) and top off with a dash of milk.
Buy now £1.80, Waitrose
Freee Organic Gluten Free Supergrain Hoops
If gluten isn’t your friend don’t worry, because Freee is. The brand’s Supergrain Hoops are a delicious blend of buckwheat, oats, teff and quinoa. Suitable for vegans and wheat-avoiders alike, the cereal promises an easy-breezy start to the day.
Buy now £3.55, Waitrose
Surreal Variety Pack
Protein per 100g: 44g
Give the most important meal of the day a supercharge of protein with Surreal that can easily be slipped into your routine. Whether you replace your morning meal or indulge in a bowl after your workout, you are getting the benefits of 12g of plant-based protein per bowl as well as high fibre.
It’s a low-carb option too. In fact, there are just 8g in a serving, so this is one to have on hand if you’re trying keto. You can feel content knowing that the cereal is free from sugar and gluten and it’s vegan too.
There are four flavours; cocoa, frosted, cinnamon and peanut butter – mimicking popular cereals - but the taste is subtle. There’s a hint of artificial sweetener but it’s not overpowering. Manage your expectations: this is a protein product, so it won’t fool you into thinking you’re indulging in a bowl of Cocoa Pops but for a healthy twist, the brand does a great job.
Buy now £24.00, Amazon
