Low FODMAP Fruits: A Comprehensive Guide

As a dietitian, I typically advise my patients to eat a well-balanced diet, including fruits. Generally, fruits provide a good amount of fiber, vitamins, minerals, and even water for hydration. However, I also know that eating certain fruits may trigger IBS symptoms, and eating too much fiber may also exacerbate IBS.

I have personally experienced the uncomfortable digestive issues of abdominal pain, bloating, gas, and constipation after eating too many dried apricots, so I do feel your pain.

However, after following a low FODMAP diet, I now know which fruits may cause my IBS symptoms to flare up. I can adjust my portions or just choose a low FODMAP fruit that I can tolerate without issues. And my hope is that his Guide to Low FODMAP Fruits will help you to be able to identify the fruits you tolerate well.

The low FODMAP diet has gained attention as a practical approach for managing symptoms of irritable bowel syndrome (IBS). While the diet restricts various high FODMAP foods, it is essential to understand which fruits are safe to consume. In this comprehensive guide, I will review the high FODMAP fruits to avoid or limit to the proper portion and how to incorporate low FODMAP fruits for people with IBS.

What are FODMAPs?

Before I get into low FODMAP fruits, it is essential to understand what FODMAPs are and why they can be problematic for those with IBS. FODMAPs are a group of carbohydrates that are poorly absorbed in the gut. They include fermentable oligosaccharides (fructans and galactooligosaccharides), disaccharides (lactose), monosaccharides (excess fructose), and polyols (sorbitol, mannitol, xylitol, and maltitol). 

When FODMAPs are eaten, they draw water into the intestines and undergo fermentation by gut bacteria, producing gas and triggering symptoms in individuals with IBS.

High FODMAP Fruits

While many fruits are healthy, some are high in FODMAPs and may exacerbate symptoms such as gas, abdominal pain, bloating, and altered bowel movements. It is essential to be aware of these high FODMAP fruits and avoid or limit their consumption while following a low FODMAP diet. 

Here are some examples of high FODMAP fruits:

• Apples: Granny Smith and pink apples are high in excess fructose and sorbitol. 
• Apricots: Apricots are high in sorbitol in a serving portion of 2 medium apricots.
• Pears: Pears have excess fructose and sorbitol in one medium pear or 170 grams. 
• Mangoes: Mangoes have excess fructose in just half of a medium mango or 140 grams. 
• Cherries: Cherries are high in fructose and sorbitol in 1 cup or 150 grams. 
• Grapes: Green and red grapes are high in fructose at 15 per meal or 75 grams but may be better tolerated in smaller portions. 
• Peaches: One medium-sized yellow or white peach, or 145 grams, is high in sorbitol. Other peaches, such as clingstone, are high in mannitol and sorbitol. 
• Dried fruits: Many dried fruits, such as dried apricots, plums, and raisins, have higher concentrations of fructose and fructans due to the dehydration process. 

It is important to note that fruits’ FODMAP content can vary depending on their portion size and ripeness. You should use the Monash University FODMAP Diet App for the most up-to-date and accurate information. 

Low FODMAP Fruits

While some fruits are high in FODMAPs, there are still plenty of delicious and nutritious low FODMAP fruits that can be enjoyed. These fruits are generally well tolerated by individuals with IBS and can be incorporated into meals and snacks. Here are some examples of low FODMAP fruits. 

• Bananas: Sugar bananas, both firm and ripe, are low in FODMAPs and firm, common bananas (1 medium per meal). A ripe, common banana is low FODMAP, up to ⅓ of a medium banana. They are rich in potassium and provide a natural sweetness to breads and smoothies. 
• Blueberries: Blueberries are low in FODMAPs and packed with antioxidants and vitamins. Enjoy them as a snack, or add them to smoothies and salads. 
• Kiwi: Kiwi is a nutrient-dense fruit that is low in FODMAPs. It is an excellent source of vitamin C and dietary fiber that may also help promote regularity. I love eating kiwis as a snack or mixed with a smoothie or yogurt.
• Navel orange: Oranges are citrus fruits that are low in FODMAPs. They are an excellent source of vitamin C and can be enjoyed as a snack, added to salads, or the freshly squeezed juice used as a marinade. 
• Pineapple: Pineapple is a tropical fruit low in FODMAPs, up to 1 cup per meal. It is rich in an enzyme called bromelain, which has potential anti-inflammatory properties and promotes protein digestion. 

These are just a few examples of fruits that are low in FODMAPs and can be safely consumed during the elimination phase of the low FODMAP diet. It is important to note that individual tolerances may vary, and you should talk with a registered dietitian to determine the most suitable fruits for your specific nutrition needs. 

Incorporating Low FODMAP Fruits into Your Diet

Now that we have explored the world of low FODMAP fruits, let’s discuss how you can incorporate them into your daily meals and snacks while following a low FODMAP diet. Here are some tips:

1. Portion Control: While these fruits are generally well-tolerated, it is still important to practice portion control. Stick to the appropriate serving sizes recommended in the Monash Low FODMAP App. 
2. Meal Planning: Plan your meals and snacks to avoid reaching for high FODMAP options. 
3. Smoothies: Low FODMAP fruits like bananas, pineapple, and blueberries can create tasty and healthy smoothies. Blend them with lactose-free milk or a non-dairy alternative such as almond milk for a refreshing treat. 
4. Fruit salads: Mix and match your favorite low FODMAP fruits to create a colorful fruit salad. Add a squeeze of lemon or lime juice for extra bright flavor. 
5. Snacks: Keep FODMAP-friendly fruits on hand for quick and easy snacks. 
6. Desserts: Fruits also make a satisfying dessert. Add some blueberries or strawberries with ½ cup of whipped cream for a satisfying dessert. 

Conclusion

Incorporating fruits low in FODMAPs into your diet can add variety, flavor, and nutritional value while managing symptoms of IBS. By understanding which fruits are low in FODMAPs and following portion control, you can enjoy a wide range of nutritious options without triggering symptoms. However, working with a registered dietitian is crucial to personalize your nutrition plan and ensure it meets your nutritional needs.

More Low FODMAP Diet Information

• The Ultimate Guide to the Low FODMAP Diet
• Nutrition Guide to Low FODMAP Vegetables