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What summer fruits are low FODMAP? And how much can you eat?

Last updated on Jul 11th, 2015 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)
Low FODMAP Fruit

In summer there is always lots of beautiful fresh fruit begging us to eat it. However, not all fruits are our friends, as some have high levels of FODMAPs! I used to love sinking my teeth into a big juicy slice of watermelon…. But I could never work out why I ended up with a gut ache afterward. Turns out watermelon contains high levels of oligosaccharides (fructans), fructose, and polyols, which means it is definitely a fruit to avoid while on the low FODMAP diet. Never fear though there are still lots of low FODMAP fruit you can enjoy this summer.

How much low FODMAP fruit can you have in one sitting?

Before you gorge yourself on huge amounts of ‘suitable’ fruit you need to remember that all fruit contains fructose, so limit the amount you eat in one go. According, to Dr. Sue Shepherd (one of the initial researchers of the low FODMAP diet) you should not eat more than one serve of ‘suitable’ fruits per meal or sitting (4). One serve normally equals about one metric cup of cut up fruit, or one whole piece of fruit, such as one medium banana or medium orange. You can enjoy as many serves of fruit per day as you like – but leave two to three hours between each serve (4).

What fruits are low FODMAP?

  Low FODMAP Fruit
 Fruit   Serving Size   Fruit   Serving Size
 Blueberries  20 Berries   Lingonberry  Preliminary finding low FODMAP – no  serving  size  suggestion yet
 Bilberry  Preliminary finding
low FODMAP – no serving  size  suggestion yet
 Mandarins  1 medium
 Cantaloupe, rock melon,  honeydew  melon  ½ cup  Orange  1 medium
 Common banana (unripe)  1 medium sized  Passionfruit  1 whole pulp
 Cranberry  130g fresh 13g dried (avoid  large servings)  Pineapple  1 cup (chopped)
 Grapes  1 cup  Raspberries  30 berries
 Kiwifruit  2 small (peeled)  Strawberry  10 medium

(Table compiled from: Monash University 2015; Monash University Blog, 2015; Monash University App, 2017; Stanford Hospital, 2014)

Check out the Monash University Low FODMAP smartphone app for a more detailed breakdown of what fruits you can eat.

What fruits are high FODMAP?

  High FODMAP Fruit
 Apple  Boysenberries Mango Plum
 Apricot  Cherries  Peaches   Pomegranate
Banana (ripe) Feijoa   Pear Sea
Buckthorn  Berries (preliminary finding)
 Blackberries   Figs  Plum  Tamarillo
Blackcurrents  (preliminary finding)   Nectarines Persimmon   Watermelon

(Table compiled from: Monash University 2015; Monash University Blog, 2015; Monash University App, 2017; Stanford Hospital, 2014)

Final Thoughts

Need some ideas on how to enjoy low FODMAP summer fruit? Try our low FODMAP strawberry smoothie!

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

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: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

SHOW REFERENCES

1. Monash University. Examples of low and high FODMAP foods. Monash University. 2015. Retrieved from:http://www.med.monash.edu.au/cecs/gastro/fodmap/low-high.html. Retrieved on: 2015-03-10. (Archived by WebCite® at http://www.webcitation.org/6WvsvAehh)

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2017: 2.0.3 (326). Date retrieved: 2017-05-11. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-03-05.(Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Stanford Hospital. The Low FODMAP Diet. Stanford University & Hospital. 2014. Retrieved from:https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf. Retrieved on: 2015-03-09.(Archived by WebCite® at http://www.webcitation.org/6WuOpQyXY)

4. 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: 2015-03-10. (Archived by WebCite® at http://www.webcitation.org/6WvtQsYse)

5. Monash University. Wild Summer Berries (Scandinavia). Monash University Low FODMAP Blog. 2015-07-09. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/07/wild-summer-berries-scandinavia.html. Retrieved on: 2015-07-10. (Archived by WebCite® at http://www.webcitation.org/6ZvivCMGG)

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Alana Scott

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Mar 30

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What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
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Comments

  1. Ahmad Durosimi says

    November 16, 2018 at 11:16 am

    Is plum low fodmap? Ad plum?

    Reply
    • Alana ScottAlana Scott says

      November 17, 2018 at 1:33 am

      Hi Ahmad,

      Plums are high FODMAP so you need to avoid them in the first phase of the low FODMAP diet. You can try reintroducing them after you have finished testing your tolerance to the different FODMAP groups.

      Reply
  2. Anne Barrett says

    March 1, 2019 at 2:37 am

    Should one have a food allergy test before embarking on the Fodmap diet?

    Reply
    • Alana ScottAlana Scott says

      March 6, 2019 at 7:44 pm

      Hi Anne,

      Food allergy testing doesn’t accurately pick up food intolerances like FODMAPs. This means unless your doctor suspects you have an allergy, you are better off working with a dietitian to identify food triggers. I hope that helps!

      Reply
  3. Angela Day says

    March 4, 2019 at 3:51 am

    Are huckleberries low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      March 6, 2019 at 7:42 pm

      Hi Angela,

      Huckleberries are untested. This means once your symptoms are settled you will need to test your tolerance to them by trying a small serve and seeing how your body reacts.

      Reply
  4. Carol says

    May 31, 2019 at 3:14 pm

    How about marionberries?

    Reply
    • Alana ScottAlana Scott says

      June 3, 2019 at 9:00 pm

      Hi Carol,

      Marionberries are currently untested. This means once your symptoms are settled you will need to test your tolerance levels to a small amount and see how you go.

      Reply
  5. David Silverman says

    July 4, 2020 at 5:55 pm

    Hi Alana

    Can you tell me if red currants are low Fodmap? Something has caused a flare up and I’m wondering if it’s them

    Reply
    • Alana ScottAlana Scott says

      July 6, 2020 at 12:45 am

      Hi David,

      Thanks for commenting. Okay so red currants haven’t been tested for FODMAPs yet – this means we don’t know if they are high FODMAP or low FODMAP so it’s possible they might have contributed towards your symptoms. Depending on what stage of the low FODMAP diet you are in, you could let your symptoms settled and then do a controlled test. This food challenge will show you if the currants caused your issues: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply
  6. Augustine says

    July 6, 2020 at 9:22 pm

    What about red currants? I have a glut of these gorgeous slightly tart berries in my garden.

    Reply
    • Alana ScottAlana Scott says

      July 9, 2020 at 3:57 am

      Hi Augustine,

      That is a great question. Red currents are currently untested for FODMAPs. That means we suggest you try a small serve and see how you tolerate them.

      Reply
  7. jane brabyn says

    July 27, 2020 at 8:38 am

    Hi, Are gooseberries high or low fodmap? I have several bags in my freezer.

    Reply
    • Alana ScottAlana Scott says

      July 28, 2020 at 9:07 pm

      Hi Jane,

      Thanks for commenting! Okay so gooseberries are currently untested. That means we don’t know their FODMAP content. If your symptoms are settled, then we would suggest you try testing your own tolerance levels to them. Here’s an article on how to do that: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply
  8. steve schroeder says

    September 14, 2020 at 10:54 pm

    Are muscadines bad for if you have IBS?

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 3:46 am

      Hi Steve,

      Thanks for commenting. Okay so far Monash University have tested five varieties of grapes (red globe, ralli seedless, thompson, red, and black muscatel). These have all come back as low FODMAP – this means there is a good chance muscadine grapes will be low FODMAP too. We suggest you try a small serve and see how you go.

      Reply
  9. Maria Bastian says

    September 19, 2020 at 9:06 am

    Hi Alana, are loquats low Fodmap.

    Reply
    • Alana ScottAlana Scott says

      September 21, 2020 at 3:37 am

      Hi Maria, unfortunately loquats are untested. This means when your symptoms are settled you will need to try and small serve and see how your body responds. Here is an article that explains how to do that: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/

      Reply
  10. Angela Sander says

    October 3, 2020 at 10:29 pm

    Are raspberries low FODMAP and if so how many can I eat in one sitting.

    Reply
    • Alana ScottAlana Scott says

      October 4, 2020 at 6:43 pm

      Hi Angela,

      Thanks for commenting. Raspberries are low FODMAP in small serves so you can enjoy a handful (about 30 berries) while in the first phase of the low FODMAP diet. Just avoid larger serves as these do become high FODMAP. Check out the Monash University Low FODMAP app for more information: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

      Reply

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