Rolled oats

Rolled oats is notable for FODMAPs, gluten, oligosaccharides, nickel and oxalates. Clear on lactose, histamine, fructose, sorbitol, sucrose, tyramine and salicylate.

Rolled oats contains only low levels of FODMAPs. Rolled oats are low at half a cup and moderate above it, and the measured figure sits behind that: 0.11 g of fructan per portion as eaten, against 1.12 for couscous at the top of the same table. Oats are not a low-FODMAP food by concentration - they are one by the size of a sensible bowl.

Rolled oats contains only low levels of gluten. Rolled oats are steamed and flattened, which changes the texture and nothing about the contamination - the wheat that got in did so in the field and the mill, before the rolling. Certified rolled oats exist and are the only version a coeliac diet accepts. Certification answers contamination and not everything else: both associations say uncontaminated oats suit MOST coeliacs rather than all, because a minority react to the avenin itself.

Rolled oats contains only low levels of oligosaccharides. Oats carry a small amount of fructan - less than wheat, more than rice - so the level is a serving-size answer rather than a categorical one. Half a cup dry is the usual line, and porridge made with a full cup crosses it.

Rolled oats contains only low levels of nickel. Rolled oats are whole oats flattened, so they keep the bran - and oats are a high-nickel grain. They sit here rather than higher because rolling is not milling: the flake is a portion, not a flour. Amounts vary by brand and recipe, so always check the label of the exact product.