Low FODMAP Fruit Salad

Ingredients

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Servings:

Low FODMAP Fruit Salad

12   fresh strawberries
20   blueberries (fresh)
1   bananas (firm - no brown spots)*
1   oranges (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

PREP IN 10 MIN SERVES 4
BY ALANA SCOTT 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 (unripe) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 86
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.3g
Sugars 12.8g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 40.4mg
Calories 86
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.3g
Sugars 12.8g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 40.4mg
Calories 86
Fat 0.5g
Saturates 0.1g
Protein 1.5g
Carbs 21.3g
Sugars 12.8g
Fibre 3.8g
Salt 0g
Iron 0.5mg
Calcium 40.4mg
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  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

Dairy Free Tips