When following a low FODMAP diet, have you wondered, ‘are oranges low FODMAP?’
Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty. Knowing which fruits suit the low FODMAP diet can be tricky.
In this article, we will explore the nutritional and FODMAP content of different types of oranges.
We will also share 23 delicious low FODMAP orange recipes, including meals, desserts, snacks, and smoothie ideas.
What is the nutritional value of oranges?
Oranges are an excellent source of vitamins such as vitamin C. One orange can almost provide all your daily vitamin C needs (1).
Vitamin C is essential for a healthy immune system. It acts as an antioxidant to protect the body against oxidative stress and aids in iron absorption (2).
Oranges are high in folate, a B vitamin that plays a role in cell growth and red blood cell production.
It is essential during early pregnancy as it helps prevent neural tube defects in fetal development (3).
Oranges are a source of dietary fiber, providing 2.8g of fiber in one orange (4).
Fiber helps to bulk up your stool, supporting regular bowel movements and fuels your beneficial gut bacteria (5).
Having 30 g of fiber daily is recommended for a healthy, balanced diet (6).
You can learn how to get 30g fibre a day here.
Are oranges low FODMAP?
Yes, oranges are low FODMAP at specific portion sizes (7).
Navel oranges are the most common type of orange found in supermarkets. It is known for its sweet, juicy flesh and easy-to-peel skin.
According to the Monash University low FODMAP app, one medium navel orange (130 g) is low in FODMAPs (8).
However, 1 1⁄4 of a navel orange (155g) contains moderate amounts of fructose, a type of FODMAP.
Top tip: leave 3 to 4 hours between portions of fruit, having one serving at a time (9).
This will help reduce FODMAP stacking, where FODMAPs can build up in a meal or over the day to prevent IBS symptoms.
You can learn more about FODMAP stacking in this article: FODMAP stacking explained (+ Tips on avoidance).
Are blood oranges low FODMAP?
Blood oranges have a crimson-colored flesh with a more floral and tart taste.
Unfortunately, Monash has not tested blood oranges.
FODMAP Friendly has tested that ½ medium blood orange (50g) is low in FODMAPs (10). Amounts above 50g can increase the fructose load, leading to IBS symptoms.
Are mandarin oranges low FODMAP?
Mandarin oranges are known for their vibrant color and sweet, juicy flavor.
One medium mandarin orange (90g) is low in FODMAPs (11). However, larger servings of 97g are high in fructose.
Are canned mandarin oranges low FODMAP?
Unfortunately, Monash has not tested a wide range of canned fruit. However, FODMAPs are water soluble, so they can be leached out of fruit and into the liquid when canned.
This process will lower the overall FODMAP content (12).
As mentioned, one medium orange is low in FODMAPs. So, consuming one medium mandarin orange in the can will not cause IBS symptoms.
Paying attention to the liquid used is essential, as it can lead to the addition of high fructose corn syrup or high FODMAP fruit juices, which increases the FODMAP content.
Are cutie oranges low FODMAP?
Cutie oranges are a common brand name for Clementine oranges, a hybrid of mandarin and sweet oranges.
These are sweeter than most other citrus fruits and are typically seedless.
The FODMAP content in Clementine oranges is unknown but one medium cutie orange is likely to be low in FODMAPs.
Amounts higher than this may be problematic, considering that more than one medium mandarin orange is high in fructose.
Are Valencia oranges low FODMAP?
Valencia oranges derive their name from Valencia in Spain. They are believed to be a hybrid of mandarins and pomelos and contain a few seeds.
Valencia oranges still need to be tested. However, one medium Valencia orange is likely to be tolerated by most on the low FODMAP diet.
Are Cara Cara oranges low FODMAP?
Cara Cara oranges are a type of Navel orange. It has a pinkish-red flesh that is sweeter and less acidic than traditional navel oranges.
The FODMAP content of Cara Cara oranges is unknown. As one navel medium orange is low FODMAP, you can try one medium Cara Cara orange to test your tolerance levels.
Is orange juice low FODMAP?
The FODMAP content of fruit juice can vary depending on the processing method.
1/3 glass (72 ml) of freshly squeezed orange juice is low in FODMAPs (13). However, amounts larger than ½ glass (97 ml) will contain excess fructose.
Reconstituted juice made from fruit concentrate will be higher in fructose.
According to Monash, 98% of reconstituted orange juice in any amount is high in FODMAPs, so it should be avoided (14).
Orange cordial (25-50% real juice) is low in FODMAPs at 16 ml diluted in 144 ml water (15). However, it will be high in FODMAPs at 25ml.
You can read more about other low FODMAP fruit juice here.
23 Low FODMAP Orange Recipes
Oranges can be enjoyed as a snack alone and added to many recipes.
You can add the flesh, juice, and zest of oranges to enhance sweet and savory dishes. You can also use it in beverages, cocktails, and sauces.
Below are some recipes you can try:
- Low-FODMAP ‘Copycat’ Panda Express Orange Chicken Recipe
- Low FODMAP Orange Chicken and Broccoli Bowl
- Low FODMAP Orange & Fennel Chicken Thighs
- Orange Breakfast Muffins
- Low FODMAP Sweet Orange Chicken Wings
- Slow Cooker Orange Cranberry Chicken
- Low FODMAP Pomegranate Orange Salsa
- Orange Cake with Cinnamon Whipped Cream
- Flourless orange and macadamia cake
- Low FODMAP Orange Delight Biscuits
- Low FODMAP Orange Chocolate Chip Scones
- Low FODMAP Banana Orange Bread
- Low FODMAP Warm Orange & Walnut Cake Recipe
- Orange-Pecan Cookies
- Maple Granola With Orange Zest
- Low FODMAP Florentines Bars with Candied Orange and Cranberries
- Low FODMAP Orange Creamsicle
- Low FODMAP Choc Almond and Orange Slice
- Low FODMAP Strawberry Orange Smoothie
- Orange Creamsicle Smoothie
- Energizing Low-FODMAP Pineapple Orange Smoothie
- Mixed Berry Energy Boost Smoothie
- Low FODMAP Carrot Orange Smoothie
What other fruits are low FODMAP?
Many other fruits are suitable for the low FODMAP diet.
You can read our other post on ‘low FODMAP fruits’ for more details about different fruits and how to include them in a low FODMAP diet.
Oranges are a popular fruit rich in nutrients such as vitamin C and folate. It also contains minimal fiber to help with gut health.
There are low FODMAP serves for Navel, mandarin, and blood oranges. Monash has yet to test other varieties, including Cara Cara, Valencia, and Clementine oranges.
Depending on the processing method, there are low FODMAP serving sizes for orange juice and cordial.
You can also check out the low FODMAP orange recipes for more inspiration.
Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.
During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.