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 (Low FODMAP in small serves)
Monash University have officially tested fresh cranberries and they are low FODMAP in small ½ cup serving sizes. This means you should be able to enjoy fresh cranberries in your festive cooking. Just remember that fresh cranberries do become high FODMAP in larger serving sizes, so please check the Monash University FODMAP Diet App for more information before increasing your serve.
Dried Cranberries (FODMAP Content Dependent on Serving Size)
Small serves of dried cranberries are low FODMAP, which means you can enjoy a 2 tablespoons serving per person. You do need to watch your serving size as dried cranberries contain moderate levels of fructans (oligosaccharides) at a 2 ⅓ tablespoon serving (2).
Cranberry Drink (Low FODMAP)
Cranberry drink made out of 27% cranberry juice is low FODMAP at 160ml (¾ of a glass serves) (2). This means cranberry juice is a great mixer for Christmas cocktails! Check out our article for tips on how to choose a low FODMAP cranberry drink and avoid sneaky high FODMAP ingredients.
100% Pure Cranberry Juice (Low FODMAP in small serves)
This juice is highly concentrated and is usually meant to be diluted with water. You can enjoy a 30ml (2 tablespoon) serving just be aware that larger servings contain moderate to high levels of FODMAPs (2).
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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!
Final Thoughts
Cranberries can be a great addition to your festive cooking. Just remember to watch your portion sizes and keep an eye out for sneaky high FODMAP ingredients when selecting your low FODMAP cranberry products.
Image Credit: ILEISH ANNA/Shutterstock.com
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