Low FODMAP Fruit Salad
Ingredients
MAKE GLUTEN FREEServings:
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)
Low FODMAP Fruit Salad
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 FREEServings:
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)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
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
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Rinse the blueberries and strawberries. Cut the strawberries into quarters. Each person should get about 3 strawberries and 5 blueberries.
- Peel and dice the orange and kiwifruit. Each person should get 1/4 orange and 1/2 a small kiwifruit.
- 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.
- 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.
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
