Low FODMAP Fruit Salad

Ingredients

MAKE GLUTEN FREE

Servings:

Low FODMAP Fruit Salad

12   fresh strawberries
20   blueberries (fresh)
1   banana (firm - no brown spots)*
1   orange (large)
2   kiwifruit (small)
0.25   fresh mint (baby leaves)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Fruit Salad

Last updated May 11th, 2023

PREP IN 10 MIN
COOKS IN 1 second
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dessert, Snacks, Vegetarian Options

There is nothing better than a fresh fruit salad on a hot summer day! Eating fruit on the low FODMAP diet can be a bit tricky so check out our blog post on the topic here.

Make sure you control the portion size to 1 cup of fruit salad per person to avoid any gastrointestinal issues.

FODMAP Note: Common bananas when they are firm (green to just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

Low FODMAP Fruit Salad

12   fresh strawberries
20   blueberries (fresh)
1   banana (firm - no brown spots)*
1   orange (large)
2   kiwifruit (small)
0.25   fresh mint (baby leaves)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 85
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.1g
Sugars 12.7g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 39.9mg
Calories 85
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.1g
Sugars 12.7g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 39.9mg
Calories 85
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.1g
Sugars 12.7g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 39.9mg
    | | |
  1. Rinse the blueberries and strawberries. Cut the strawberries into quarters. Each person should get about 3 strawberries and 5 blueberries.
  2. Peel and dice the orange and kiwifruit. Each person should get 1/4 orange and 1/2 a small kiwifruit.
  3. Peel and slice the banana. Do this just before you serve so it doesn't go brown. Each person should get about 1/4 of the banana.
  4. Measure out 1 cup of fruit salad per person. Serve in bowls and sprinkle with the whole baby mint leaves.

Buying Tips

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

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