Are Cranberries Low FODMAP?
It just wouldn’t be Christmas without cranberries! But are cranberries low FODMAP? You will be pleased to know that you can enjoy some cranberries this festive season. Check out the article to find out what cranberry products are low FODMAP.
FODMAP Content of Cranberry Products
Fresh Cranberries (Untested but Considered Low FODMAP)
Although Monash University have not officially tested fresh cranberries, they have released a statement saying, “9g dried cranberries (is the equivalent to around 130gram fresh cranberries) is low FODMAP and should be well tolerated by most” (1). This means you should be able to enjoy fresh cranberries in your festive cooking. Please note that 130 grams is equivalent to 4.6 ounces.
Dried Cranberries (FODMAP Content Dependent on Serving Size)
Small serves of dried cranberries are low FODMAP, which means you can safely add a 1 tablespoon (13g or 0.45oz) serve per person to your favourite salad or muesli. You do need to watch your serving size as dried cranberries contain moderate levels of fructans (oligosaccharides) at a 2 tablespoon (26g or 0.92oz) serve (2).
Cranberry Juice (Low FODMAP)
Cranberry juice is low FODMAP at 250ml (1 glass serve) (2). This means cranberry juice is a great mixer for Christmas cocktails! When buying your cranberry juice just check that it does not contain added apple juice or other high FODMAP ingredients.
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Is store bought cranberry sauce low FODMAP?
The FODMAP content of store bought cranberry sauce is likely to vary greatly depending on whether fresh, dried or reconstituted berries have been used. Always check ingredient labels for added high FODMAP ingredients. If you want to use store bought cranberry sauce my suggestion would be to test your tolerance level with a 1 tablespoon serving size and increase your serve from there.
You can find my low FODMAP cranberry sauce recipe here!
Cranberries can be a great addition to your festive cooking. Just remember to watch your portion sizes for dried cranberries and store bought cranberry sauce to avoid FODMAP issues.