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IBS Diet - Low FODMAP Oatcakes

Updated on September 27, 2013

A Simple Recipe For Oatcakes Suitable On A low FODMAP Diet

The FODMAP diet can be tough. For years, the information given to IBS or Irritable Bowel Syndrome sufferers has focused on such issues such as how much fibre you are getting in your diet, avoiding well known gut irritants like caffeine and alcohol and leading a stress free lifestyle. But, for many suffers, following this advice to the letter still didn’t help significantly reduce or eliminate the symptoms experienced on a daily basis. The FODMAP diet takes things a step further, identifying additional food groups that are potential causes of IBS symptoms.

Oatcakes | Source

Since following the FODMAP diet, I have found my IBS symptoms have reduced dramatically. It hasn’t been easy though. There is a lot of conflicting information on the web as to which foods are classed as high Formaps, or ones that cause the symptoms. By process of elimination and re-introducing foods that are on the various lists, I have found which foods in particular, affect me. (It is advisable to consult your Doctor or Dietician before commencing this diet). This discovery of foods and ingredients in foods, that I hadn’t realized before had been the cause of my IBS symptoms, has led to two things. Eating out has become more limited, and buying ready made food, rather than making it from scratch is less of an option. The upside of all this is I am now enjoying making and baking a lot of my own food.

One type of snack I particularly enjoy is cheese on crackers, but finding crackers that are gluten free and not stuffed with other additives is hard to find. Fortunately, this recipe for oatcakes, makes great flavoursome treats that go exceedingly well with cheese, and in particular my favourite, brie.

Oatcake Recipe


300g of oatmeal, not so common in supermarkets but easily found in health food shops.

80ml of palm or olive oil

Few pinches of salt

Hot water


Simply mix the oatmeal, salt and oil together in a mixing bowl and then add enough hot water to turn into dough.

Roll out the dough on to a floured board (gluten free or corn flour) and cut out into biscuit shapes.

Put the cut out pieces onto a floured baking tray and pop into a pre-heated oven at gas mark 4 or 180C/350F.

Bake for about 30 minutes, turning over during that time.

Place on a cooling tray, leave to cool, then enjoy.

You can reduce the oatmeal and make up the amount with porridge oats if you want a more rustic oatcake.

These oatcakes are easy to make, use little in the way of ingredients and are gut friendly for most individuals following a low FODMAP friendly IBS diet.


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      Sharon 2 years ago

      Is that oat flour? Oatmeal where I am is the rolled oats used for cereal. Thanks for the help!