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Fruit That Contains No FODMAPs: What’s the Story?

Last updated on May 10th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

The low FODMAP diet certainly isn’t a fruit free diet and there are many fruits we can enjoy! With all the recent Monash App updates you might be feeling confused about exactly how much fruit you can enjoy in one sitting.  Let us answer some of your questions.

Do any fruits contain no FODMAPs or only trace amounts?

Craving fruit? These fruits are a great place to start as they contain no FODMAPs or only trace amounts:

Sugar Bana (firm only), breadfruit, carambola, clementine, durian, grapes, guava (ripe), mandarin, navel orange, pawpaw, prickly pear, plaintain, rhubarb, starfruit, strawberries (1).

It’s important to note that the ripeness of these fruits can impact FODMAP levels. For example, firm sugar bananas contain no FODMAPs, but ripe sugar bananas are high FODMAP for fructose (1). This means you do need to check the Monash Low FODMAP app carefully for additional information.

Can I eat these fruits in unlimited portions?

Even though these fruits contain no FODMAPs or only trace amounts of FODMAPs the general recommendations have not changed at this stage. According to accredited practising dietitian, Joanna Baker, sugar levels & other molecules in fruit can irritate the gut, even if the glucose and fructose ratio is balanced.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

To minimise these issues while on the low FODMAP diet, it is still recommended that you stick to one portion of fruit per serve and leave 2 to 3 hours between each serve (2 3). During special occasions you might find you can get away with larger serves of the fruits listed above (for example if you are enjoying a pavlova). Also keep in mind that most countries’ healthy eating guidelines recommend 2 to 3 serves of fruit per day (4 5 6 7).

Reacting to the Fruit Listed Above?

If you are reacting to the fruits listed above then it is important you talk to a dietitian. Your reaction could indicate that there is something else going on like an allergy or a food chemical sensitivity. The dietitian can help you safely investigate these issues further.

What about other low FODMAP fruit?

Make sure you check out the Monash Low FODMAP app for other fruit you can enjoy while on the low FODMAP diet. Just remember to check the serving sizes and notes listed in the app.

Final Thoughts

Fruit is part of a healthy and nutritious diet. To sneak more fruit into your diet why not try my low FODMAP strawberry & rhubarb crumble or a low FODMAP strawberry smoothie.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash App. Food Guide:Fruit. The Monash University Low FODMAP Diet App. 2017: Version 2.0.1(326). Date retrieved: 2017-05-11. Retrieved from: http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.  (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

2. Scarlata, K. Portion Size Matters on the Low FODMAP Diet. Well Balanced. 2015-04-28. Retrieved from:http://blog.katescarlata.com/2015/04/28/portion-size-matters-on-the-low-fodmap-diet/. Retrieved on: 2016-11-05. (Archived by WebCite® at http://www.webcitation.org/6ZxUrZqqR)

3. Shepherd, S. Food, FODMAPs and IBS: What to eat and what to avoid. Healthy Food Guide Magazine. 2011-11-09. Retrieved from:http://www.healthyfood.co.nz/articles/2011/november/food-fodmaps-and-ibs-what-to-eat-and-what-to-avoid#h2-7. Retrieved on: 2016-11-05. (Archived by WebCite® at http://www.webcitation.org/6WvtQsYse)

4. Nutrition Australia. Australian Dietary Guidelines: Recommended daily intakes. Nutrition Australia. 2016. Retrieved from:http://www.nutritionaustralia.org/national/resource/australian-dietary-guidelines-recommended-daily-intakes. Retrieved on: 2016-11-04. (Archived by WebCite® at http://www.webcitation.org/6lmLsyK0e)

5. NZ Nutrition Foundation. Fruit and vegetables. NZ Nutrition Foundation. 2016. Retrieved from:http://www.nutritionfoundation.org.nz/nutrition-facts/food-groups/fruit-and-vegetables. Retrieved on: 2016-11-04. (Archived by WebCite® at http://www.webcitation.org/6lmM2pbRN)

6. Choose My Plate. All About The Fruit Group. United States Department Of Agriculture. 2016. Retrieved from:https://www.choosemyplate.gov/fruit. Retrieved on: 2016-11-04. (Archived by WebCite® at http://www.webcitation.org/6lmMocwx1)

7. NHS Choices. The Eatwell Guide. NHS Choices. 2016. Retrieved from:http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx. Retrieved on: 2016-11-04. (Archived by WebCite® at http://www.webcitation.org/6lmN79bA2)

Photo Credit: ‘Strawberries‘ by bondvit licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

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Comments

  1. Peggy says

    April 30, 2020 at 7:02 pm

    Are loquats Low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      April 30, 2020 at 10:09 pm

      Hi Peggy,

      Thanks for commenting. At this time loquats haven’t been tested for FODMAPs. This means we don’t know if they are low FODMAP or high FODMAP. If your symptoms are settled, then we suggest you try a small amount and see how you go. You might find you tolerate them well.

      Reply

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