If you have coeliac disease, choose rice flakes instead of rolled oats unless you've discussed eating uncontaminated oats with your doctor or dietitian.

Although oats are naturally gluten free, they contain a protein called avenin. Research suggests that up to 1 in 5 people with coeliac disease may react to pure, uncontaminated oats, so talk to your healthcare team before including them in your diet.

Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).

Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.

If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).