How to Make IBS safe Oatmeal Cookies

Updated July 20, 2017

If you've been diagnosed with IBS you will undoubtedly have heard the advice to eat more fibre. It's important to understand the difference between soluble and insoluble fibre. Soluble fibre is 'smooth' -- it soothes and stabilises the digestive tract. Insoluble fibre passes intact through the intestines and triggers IBS attacks. You can regulate colon contractions by eating soluble fibre at every meal and avoiding trigger foods. Oatmeal is naturally high in soluble fibre. These cookies are brimming with oatmeal and provide a low-fat, high soluble fibre snack which is free from IBS trigger foods -- no dairy, eggs or whole grain flour.

Heat the oven 350F. Grease a cookie tray with dairy-free margarine and set aside.

In a large bowl, cream the dairy-free margarine and sugar until it is well combined and fluffy. Use an electric mixer or beat by hand with a wooden spoon.

Sift the flour and salt together into the creamed mix. Combine with a wooden spoon until all the flour is absorbed.

Add the oats and knead the mixture with your hands until it comes together. Take a small handful of the mix and roll it in your palms to form a ball.

Place the cookie ball on the greased cookie tray. Flatten slightly with a fork. Repeat with the rest of the mixture.

Bake cookies in the centre of the oven for 7-8 mins. Cool on a wire rack.


Do not use unrefined or whole grain flour. It is an IBS trigger food. Keep an eye on the cookies in the oven -- they cook quickly.

Things You'll Need

  • 99.2gr dairy-free margarine at room temperature
  • 70.9gr soft brown refined sugar
  • pinch of salt
  • 56.7gr refined self-rising flour
  • 113gr oats
  • cookie tray
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About the Author

Catherine Ketley was a teacher in London for 20 years, later authoring online materials for the British government and National College. She moved into print media in 2001. Ketley holds a bachelor's degree in education and English. In 2002, she also earned a distinction for postgraduate research.