Is Pineapple Low FODMAP?
Is pineapple low in FODMAPs? If you’re a pineapple lover looking for answers, keep reading to discover if this delicious fruit can be part of your low FODMAP eating plan. When following a low FODMAP diet, it is essential to reduce your intake of certain carbohydrates. And in this post, you will learn the relationship between pineapple and FODMAPs, and whether this tropical fruit can be enjoyed without triggering digestive discomfort.
What are Pineapples?
Pineapples (Ananas comosus) are tropical fruits that belong to the Bromeliaceae family. They are native to South America but are now cultivated in various regions worldwide. Pineapples have a distinctive appearance with rough, spiky skin and a crown of spiky green leaves. Inside is a juicy, yellow flesh with a sweet and tangy flavor.
Pineapples are delicious and packed with essential nutrients, making them popular for culinary and nutritional purposes. For example, one cup of pineapple chunks (165 grams) has 83 calories, 2.3 grams of fiber, and 88% of the daily value from vitamin C, and 109% for manganese. Also, pineapples have bromelain, a digestive enzyme that helps break down proteins in meat, making it easier to absorb the nutrients.
Are Pineapples Low FODMAP?
You can safely eat pineapple while following a low FODMAP diet. However, the FODMAP content will be affected by the portion size and how the pineapples are prepared. Let’s take a look at fresh pineapple versus canned versus dried.
Is Fresh Pineapple Low FODMAP?
Fresh pineapple is the best option for a low FODMAP diet because you can have up to 1 cup or 140 grams. The Monash University app gives it the “green light” with this portion size. However, 1 ¼ cups (200 grams) of fresh pineapple has a moderate amount or a “yellow light” for fructan content. I recommend monitoring your portions of pineapple. A large serving of fresh pineapple (1 ½ cups or 250 grams) is high in fructans, getting the “red light” for this portion size.
Is Canned Pineapple Low FODMAP?
When having canned pineapple, choose the pineapple packed in juice instead of in syrup because it is not only lower in sugar but also lower in FODMAPs. For example, you can have 90 grams or 3.17 ounces of canned pineapple in juice and still be low in FODMAPs. A moderate serving is ½ cup, 3.77 ounces, and a high serving of FODMAPs is found in 4.59 ounces. You should avoid consuming medium and high servings containing Oligo-fructans if they cause digestive symptoms such as abdominal pain, bloating, gas, or changes in bowel habits.
When packing pineapple in syrup, the sugar content becomes higher, which raises the FODMAP content. A small portion of 2.29 ounces (65 grams) is still low in FODMAPs, but 2.96 ounces (84 grams) of canned pineapple with syrup have a moderate amount of fructans. Canned pineapple in syrup is high in the FODMAP, fructan, in ½ cup serving (3.77 ounces or 107 grams).
It is important to note that the FODMAP content in canned pineapple was tested when the syrup or juice was drained.
Is Dried Pineapple Low FODMAP?
The coating on dried pineapple typically includes granulated sugar, which contributes to the FODMAP content. One piece of dried pineapple (25 grams) is moderate in fructans and gets a “yellow light” from Monash. Eating two pieces of dried pineapple (50 grams) in this serving size is not recommended due to its high fructan content.
How to Prepare Pineapple
Preparing a pineapple can be relatively simple with the following steps:
- Selecting a ripe pineapple: Look for a pineapple that has a vibrant golden color, feels slightly firm when gently squeezed, and has a sweet aroma at the base.
- Clean the pineapple: Wash it thoroughly before cutting and handling it.
- Cutting off the crown and base: Lay the pineapple horizontally on a cutting board. Use a sharp knife to cut off the crown (leafy top) and the base (the opposite end).
- Removing the skin: Stand the pineapple upright and carefully slice downward, following the fruit’s contour, to remove the skin in sections. Ensure to remove all the spiky “eyes” on the surface.
- Removing the core: Cut the pineapple into desired slices or chunks. To remove the tough core, either make a circular incision around the core of each slice and lift it out or cut the pineapple into quarters and slice off the core from each quarter.
- Further preparation: At this point, you can either enjoy the pineapple as is or proceed with additional preparation, such as slicing it into smaller pieces, dicing it for use in recipes, or blending it for smoothies or juices. Enjoy pineapples grilled or baked.
How to Store Pineapple
To store fresh pineapple and keep it fresh for longer, follow these steps:
- If you have whole pineapple, store it at room temperature for a few days. Once ripe, store it in the refrigerator to extend its freshness.
- Cut pineapple and store them in an airtight container or a resealable plastic bag. Before storing, make sure the pineapple is dry to prevent excess moisture. Refrigerate the container; it should stay fresh for about 3 to 5 days.
Additional tips for storing pineapple:
- If the pineapple is extremely ripe and you cannot consume it immediately, you can freeze the slices or chunks. Place them in a freezer-safe bag or container and store them in the freezer for up to 6 months. Thawed pineapple works well in smoothies, desserts, or as a topping.
- If you prefer a chilled pineapple taste, you can refrigerate the whole pineapple before cutting it. This can enhance the fruit’s sweetness and refreshing qualities.
- Remember that cut pineapple may undergo some browning or oxidation, which is a natural process. To minimize this, sprinkle some lemon or lime juice over the cut pineapple.
- Remember to use your discretion and inspect the pineapple for any signs of spoilage before consuming it.
Conclusion
Individuals with digestive issues like IBS can consider pineapple as a low FODMAP fruit, which makes it a viable option. Choosing fresh pineapple over canned or dried is the best option as it allows you a larger portion and limits the sugar content.
