Just 120ml of fruit juice can be rich in a variety of vitamins and minerals (1). This article will teach you to identify which fruit juices are free of sneaky FODMAPs. We will also share some low FODMAP juice brands available!
Could fruit juice cause your IBS symptoms?
Fruit juices may be causing your IBS symptoms. This depends on which juice you are having, as the FODMAP content of fruit juice will depend on the fruit used.
Which juices are low FODMAP?
Low FODMAP juices are made from certain low FODMAP fruits. Not all fruit juices have been tested.
Monash has tested the following juices and found them to be low fodmap:
- Grape juice
- Pineapple juice
- Cranberry juice
- Orange juice
- Lime juice
- Lemon juice
The above list is not exhaustive, so please refer to the Monash App. This also depends on their portion sizes and as long as they don’t contain other high FODMAP ingredients (See below).
It is recommended to limit fruit juice to 150ml a day. This recommendation is not related to FODMAPs, but for general healthy eating advice in order to avoid excessive intake of free sugars. 150ml will count as a portion of your recommended 5 daily portions of fruit and vegetables (3).
According to Monash, freshly squeezed orange juice contains no FODMAPs (4). The processing and additives affect the FODMAP content.
Reconstituted juice made is from fruit concentrates, which increases the fructose content (5). Reconstituted orange juice low in FODMAPs at 120ml and moderate in FODMAPs at 160ml.
Orange cordial made from 25-50% real juice is low in FODMAPs at 16ml (diluted in 144ml water). It becomes moderate in FODMAPs at 20ml (diluted in 180ml water).
Some brands of orange juice available to buy are:
- Simply Orange Orange Juice
- Tesco 100% Pure Squeezed Orange Juice
- The Juice Brothers Orange Juice
- Tropicana Orange Juice
A glass (200ml) of cranberry juice is considered to be low in FODMAPs, according to the Monash App (6). If you buy cranberry juice, make sure that it does not contain added apple juice or other high FODMAP ingredients.
Some brands of cranberry juice available to buy are:
- Ocean Spray Pure Cranberry
- Sainsbury’s Cranberry Juice Drink
- Simple Truth Organic Cranberry Juice Cocktail
- Tesco Cranberry Juice
Always check the Monash App to ensure that portion sizes are kept within low FODMAP levels (7).
Common high FODMAP added ingredients in fruit juice
Manufacturers often add additional ingredients, such as sweeteners, to improve the quality and taste of their juices. Always check the label for a breakdown of the ingredients used.
Common high FODMAP ingredients in fruit juice to look out for are:
- Sugar alcohols (ending in ‘-ol’, e.g. sorbitol, mannitol, maltitol, and xylitol)
- High fructose corn syrup
- Added fruit juices or concentrates (e.g. apple, pear, mango, pomegranate juice)
If you are looking for a non-added sugar or diet option, look for a juice sweetened with stevia (sterol glycosides), sucralose, or aspartame.
Certain fruit juices can be enjoyed as part of a low FODMAP diet. Always check the ingredient list to ensure that it is not mixed with high FODMAP ingredients.
Written by Leeona Lam MSc, ANutr and reviewed by Beth Willson Specialist Surgical Dietitian BSc Hons RD