Fruit is an easy, healthy snack but many fruits contain high levels of FODMAPs which can cause symptoms in people with irritable bowel syndrome. In this article I will explain which low FODMAP fruits are suitable during the restriction phase of the low FODMAP diet.
I have also shared some low FODMAP fruit recipes which you may find useful for quick snacks, deserts and breakfasts.
What low FODMAP fruits can I eat on the diet?
Fruit is a good source of fiber and vitamins which are vital for a healthy gut. But, you must be careful if you have IBS as some fruits contain high levels of FODMAPs which can trigger symptoms.
The goods news about FODMAPs is that you do not need to avoid them forever. By doing the low FODMAP process you can pin-point which FODMAPs you react to and in what quantity. This means that you may be able to tolerate some high FODMAP fruits.
Below, I have put together a low FODMAP fruit list but please note that this is not exhaustive. As always, for further details please download the Monash University or Kings College Phone Apps.
Low FODMAP Fruits List
- Unripe banananas
- Blueberries (portion check required)
Which FODMAPs are found in fruits?
The main FODMAPs found in fruits are excess fructose and sorbitol.
All fruits contain fructose, but they also contain glucose which helps you to absorb the fructose. This means that you do not get the digestive symptoms that are caused by excess fructose in the large bowel.
Excess fructose in the large bowel causes abdominal pain, bloating and diarrhoea.
Sorbitol, the other common FODMAP found in fruit, is a type of sugar alcohol that is poorly digested in higher quantities, which can lead to loose stools and bloating. You may see sorbitol added to foods like chewing gum and these foods also contain a warning on them about the potential laxative affect.
Low FODMAP Fruits – Dried Fruits
Dried fruits can often contain higher levels of FODMAPs than the original fruit that they are made from. This is because they are more concentrated.
One general rule is, dried fruits are not allowed if the ‘undried’ version is high FODMAP.
So dried fruits like raisins are allowed on the low FODMAP diet and they come from grapes which are low FODMAP.
Taking the example of a raisin again, it is limited to 1 and a 1/2 tablespoons as ‘moderate’ FODMAP content as it contain fructans (1). Where as grapes are low FODMAP and allowed in a generous amount at 150g.
Dried fruit which are not low FODMAP include dried figs and prunes.
Dried fruit which are allowed in small quantities include dates, dried cranberries, sultanas and raisins. See Monash for the exact portion allowance.
You may find the small quantities that are allowed pretty useless on their own as they are so tiny BUT you could try adding them to a low FODMAP trail or cereal bar.
How many portions of fruit can I eat a day when I have irritable bowel syndrome?
It is recommended that you eat no more than 3 portions of fruit a day (even the low FODMAP ones) when you have IBS (2).
Fruit needs to be limited due to the fructose content which can overload your gut and cause digestive symptoms in larger quantities.
Are fruit smoothies good for irritable bowel syndrome?
I would advise against traditional fruit smoothies if you have IBS as the fructose load would be very high and could cause symptoms.
However, smoothies can be a great breakfast when made low FODMAP. Here are my favourite low FODMAP fruit smoothie recipes;
10 Low FODMAP Fruit Recipes
Fruit is an important part of anyone’s diets and I want you to be able to include it on the low FODMAP diet in a variety of ways. Therefore, I have put together a list of my top 10 low FODMAP fruit recipes.
- No FODMAP fruit salad
- Towering low FODMAP fruit pavlova
- Vegan low FODMAP fruit crumble bar
- Coconut water fresh fruit popsicles
- Low FODMAP coconut creamed rice with stewed rhubarb and strawberries
- Low FODMAP mince pies
- Passionfruit curd
- Caramelised banana with low FODMAP porridge
- Kiwi kakadu plum smoothie bowl
- Low FODMAP grilled pineapple kiwi salsa
Fructose Corn Syrup
High fructose corn syrup is sometimes added to foods as a cheaper alternative to sucrose. It is difficult to manage this ingredient when you are on the low FODMAP diet because it can be high in fructose and can be described on the ingredients label under different names.
The problem is that the syrups can contain between 42% and 95% fructose (3). The 42% would be considered ok on the low FODMAP diet but there is no way of knowing by looking at a food label. So it is advised to avoid all high fructose corn syrups when you are on the low FODMAP diet.
Ingredients to avoid;
- Glucose-fructose syrup
- Fructose-glucose syrup
- Glucose fructose
- Isolate fructose
- Fructose syrup
There are many low FODMAP fruits you can enjoy during the restriction phase. You just need to check out the portion size to ensure you are within the FODMAP restrictions and to have no more than 3 portions a day.