Fruit Low Fodmap Servings

fruit low fodmap

The Low FODMAP diet has emerged as a promising approach for individuals battling Irritable Bowel Syndrome (IBS) and other digestive disorders. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates known to trigger digestive discomfort in certain individuals.

While the Low FODMAP diet restricts certain types of carbohydrates found in a variety of fruits, it doesn’t have to mean sacrificing the pleasures of enjoying all fruits.

Fruit is an excellent source of fiber, vitamins, and nutrients but can be tricky territory for those adhering to a Low FODMAP diet due to varying levels of fermentable sugars they contain. However, with careful selection and moderation, a wide array of delicious fruits can still be enjoyed all while keeping digestive symptoms in check.

This article shares practical tips for incorporating low fodmap fruit into your diet. Whether you’re embarking on your Low FODMAP journey or seeking to expand your repertoire of gut-friendly foods, this article aims to equip you with the knowledge and confidence to navigate low fodmap fruits with ease.

FODMAPs and Digestive Sensitivity

Before delving into the world of fruits that are low fodmap, it’s essential to understand the significance of FODMAPs and their impact on digestive health. 

For individuals with conditions like Irritable Bowel Syndrome (IBS), certain carbohydrates can ferment in the large intestine, leading to symptoms like bloating, gas, abdominal pain, and changes to bowel habits (constipation or loose stools).

FODMAPs encompass a variety of sugars and fibers found in foods, such as fruits, veggies, whole grains, dairy products, and beans. 

Foods rich in these carbohydrates can exacerbate digestive discomfort, prompting the need for a low FODMAP diet, which involves restricting or minimizing the intake of high-FODMAP foods for some time.

After following a low FODMAP approach, it is necessary to challenge the foods from each FODMAP group to see which are tolerated and which need to be included in the diet in smaller quantities. 

Fiber in fruit low fodmap

The key to gut health starts with a high-fiber diet. Fiber-containing foods, known as prebiotics, benefit the body in many ways. 

Concerning gut health, fiber feeds the protective bacteria in the gut. Fiber also provides energy to these protective bacteria to do all the jobs we rely on them to do: make vitamins, fight off pathogens, and help digest and absorb food and nutrients. 

Many of these fermentable carbohydrates are healthy, high-fiber foods. The good news is not all plant foods contain high amounts of fodmaps. Plenty of fruits, for example, are high in fiber and low in fodmaps. A full list will be shared later on in this article.

It is still possible to meet your daily fiber needs by including the appropriate serving sizes of fodmaps in your diet. 

Low FODMAP fruits

Contrary to popular belief, adopting a low FODMAP diet doesn’t mean eliminating fruits altogether. Instead, it involves choosing fruits that are low in FODMAPs, making them gentle on the digestive system while providing an array of essential nutrients. 

Here’s a closer look at some low FODMAP fruits and their nutritional profiles. Their low fodmap serving sizes can be found below:

Berries

Berries reign supreme in the realm of low FODMAP fruits. Options like strawberries, blueberries, and raspberries offer a burst of flavor along with a wealth of vitamins, minerals, and antioxidants.

These fruits are not only low in FODMAPs, in certain servings, but also rich in fiber, which supports digestive health and promotes satiety.

Citrus fruit low fodmap

Additionally, citrus fruits like oranges, lemons, and limes are renowned for their tangy zest, refreshing taste, and immune-boosting properties. Luckily, many citrus fruits are low in FODMAPs when eaten in moderate amounts, making them a suitable choice for individuals with digestive sensitivities. 

Kiwi fruit low fodmap

Kiwi is a small but mighty fruit packed with nutrients, especially soluble fiber. Kiwis are low in FODMAPs and boast a unique flavor profile that combines sweetness with a hint of tartness. 

Rich in vitamin C, vitamin K, and dietary fiber, kiwis offer a host of health benefits, including improved digestion and enhanced immune function. Two kiwi per day is considered a functional food serving to manage constipation.

Pineapple

Transport yourself to a tropical paradise with the tantalizing sweetness of pineapple. Pineapple is surprisingly low in FODMAPs (1 cup is low fodmap) making it a safe choice for those with sensitive stomachs.

Bursting with vitamin C, manganese, and bromelain—an enzyme with anti-inflammatory properties—pineapple offers a variety of health perks.

Incorporating Low FODMAP Fruits into Your Diet

For people sensitive to fodmaps, it can be tricky to reach daily fiber needs while trying to avoid unwanted digestive symptoms. Below you will find a list of fruits and their low fodmap serving size.

Fruit low fodmap servings

FRUITSERVING SIZE
Apple1 tbsp
Apricot1.5 tbsp
Avocado3 tbsp
Banana1 medium
Banana Chips15
Blackberry1 small
Blueberries1 cup
Breadfruit1/2 medium
Cantaloupe3/4 cup
Cherries, pitted, raw2 medium
Coconut1/2 cup
Cranberries, raw1/2 cup
Cranberries, dried1 tbsp
Cumquat, peeled, raw4 medium
Current1 tbsp
Dates5
Dragonfruit1 medium
Durian, deseeded, raw1 cup
Figs1 tsp
Gogi berries3 tsp
Grapes6 medium
Grapefruit1 slice
Guava2 medium
Jackfruit1/2 cup
Lemon, juice1/2 cup
Lime juice1 cup
Kiwi2 peeled
Lychee3 medium
Mango, fresh1/3 cup
Melon1/2 cup
Nectarine1/2 cup
Orange1 medium
Papaya1 cup
Passionfruit2 medium
Peach1 1/2 tbsp
Pineapple1 cup
Plantain1 medium
Prickly Pear1 medium
Raisin 1 tbsp
Raspberry1/2 cup
Rhubarb1 cup
Starfruit1 medium
Tamarind4 medium
Watermelon1 1/2 tbsp
Low FODMAP serving sizes for a variety of fruits

Embracing a low FODMAP diet doesn’t mean sacrificing flavor or variety. With an abundance of low FODMAP fruits to choose from, there are endless possibilities for creating delicious and nourishing meals. Below are some tips for Snacks.

Snacks

Keep a bowl of low FODMAP fruits like berries, grapes, or citrus segments on hand for quick and nutritious snacks throughout the day.

Breakfast

Add sliced kiwi, banana, or berries to your morning cereal, yogurt, or smoothie for a burst of flavor and a dose of vitamins.

Salad Topping

Enhance your salads with a medley of low FODMAP fruits, such as cranberries, grapes, or citrus segments, to add sweetness and color to your greens.

Sweet Treat

Indulge your sweet tooth with a refreshing fruit salad or a simple fruit parfait made with low FODMAP fruits and lactose-free yogurt.

Frozen Fun

Freeze grapes, berries, or sliced bananas for a cool and satisfying treat on hot summer days, or blend them into homemade sorbets and popsicles.

Conclusion

If you are intolerant to one group of fodmaps, that doesn’t mean you are intolerant to all fodmaps. The fruits that are low fodmap that you can include freely your diet and the ones you should be mindful of varies from person to person. 

Work with a Registered Dietitian who specializes in digestive health and understands how to implement a low fodmap diet if you suspect an intolerance to fodmaps. This will streamline the process and avoid unnecessary restrictions and frustration that comes with navigating a complicated elimination diet alone. 

By incorporating low FODMAP fruits into your diet, you can support a diverse microbiome while nourishing your body and supporting digestive wellness. For more low FODMAP recipes and information, check out this low FODMAP granola, kefir chia pudding, and my blog post on high fiber low fodmap foods.

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