Fruit lovers out there – we hear you! We often get asked – how much fruit can I eat on the low FODMAP diet? Well the good news is you can keep some fruit in your diet while on the first phase of the low FODMAP diet. However, the type of fruit you choose and how much you eat are important factors when trying to settle your gut symptoms.
Table of Contents:
- Why are some fruits problematic?
- How many serves of fruit can I have per day?
- How long should I leave between servings of fruit?
- Where do I find information on low FODMAP fruit and serving sizes?
- Can I have two servings of fruit in one meal?
- Can I have more than 2 serves of fruit per day?
- Are small serves of blueberries and raspberries okay on the low FODMAP diet?
- Where do smoothies fit on the low FODMAP diet?
- When can I bring high FODMAP fruit back into my diet?
Many fruits contain high FODMAP sugars, and sometimes fruits like apples and pears even contain multiple FODMAP groups (1). The FODMAPs in the fruit can trigger gut-based symptoms for some people when they are fermented by our gut bacteria. This means you need to focus on choosing low FODMAP portion sizes of fruit while in the first phase of the low FODMAP diet.
How many serves of fruit can I have per day?
Healthy eating guidelines recommend that you eat 2 servings of fruit per day and at least 3 handfuls of vegetables per day (2). A serving of fruit is about a handful.
While on the low FODMAP diet we recommend aiming for 2 servings of low FODMAP fruit per day (3). Just remember you don’t have to eat your fruit by itself as a snack. You can add it as a topping to your breakfast cereal, mix it with lactose free yoghurt, or toss it through your salad.
How long should I leave between servings of fruit?
It’s recommended that you only have one serving of fruit at a time and leave 3 to 4 hours between serves (3). Spacing out your fruit helps reduce FODMAP stacking (this is where FODMAPs can build up in a meal or over the course of a day) and keep your symptoms settled.
Where do I find information on low FODMAP fruit and serving sizes?
The best place to find low FODMAP serving size information is in the Monash University FODMAP Diet app. This app is updated every couple of months and information comes straight from the lead researchers of the low FODMAP diet.
Can I have two types of fruit in one meal?
Yes you can. If you want to enjoy two types of fruit per meal then we would recommend using a half serve of each fruit – for example, this might be 1 small kiwifruit + 10 blueberries. A full serve of each of these fruits would be 2 small kiwifruit or 20 blueberries (about 1/4 cup).
Can I have more than 2 serves of fruit per day?
If you are a fruit lover then you can increase the number of fruit servings you have per day. Just make sure you don’t reduce the number of vegetable servings you have as you increase your fruit intake. We’d also recommend that you leave 4 hours between each serving and choose fruits that are very low in FODMAPs like clementines, grapes, navel oranges, mandarins, strawberries or yellow papaya (3).
Are small serves of blueberries and raspberries okay on the low FODMAP diet?
Where do smoothies fit on the low FODMAP diet?
Commercially made smoothies normally contain too many servings of fruit and high FODMAP fruits or fruit juice. This means we recommend avoiding these in the first phase of the low FODMAP diet. However, you can make your own low FODMAP smoothies at home. Check out our low FODMAP blueberry smoothie or low FODMAP strawberry smoothie for inspiration.
When can I bring high FODMAP fruit back into my diet?
Once you’ve been on the low FODMAP diet for 2 to 4 weeks and seen how your symptoms respond to the diet, it’s then time to reintroduce high FODMAP foods. During the FODMAP reintroduction phase you can test your tolerance to each of the high FODMAP food groups and start to bring high FODMAP fruit back into your diet.
There is no need to avoid fruit while you are on the low FODMAP diet. Instead, focus on choosing low FODMAP fruit options and portion sizes. Just remember to enjoy one serving of fruit at a time and to leave 3 – 4 hours before your next serve.