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 | Raspberry | 10 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?
No thanks, my gut is perfect.
Ahmad Durosimi says
November 16, 2018 at 11:16 amIs plum low fodmap? Ad plum?
Alana Scott says
November 17, 2018 at 1:33 amHi 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.
Anne Barrett says
March 1, 2019 at 2:37 amShould one have a food allergy test before embarking on the Fodmap diet?
Alana Scott says
March 6, 2019 at 7:44 pmHi 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!
Angela Day says
March 4, 2019 at 3:51 amAre huckleberries low FODMAP?
Alana Scott says
March 6, 2019 at 7:42 pmHi 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.
Carol says
May 31, 2019 at 3:14 pmHow about marionberries?
Alana Scott says
June 3, 2019 at 9:00 pmHi 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.
David Silverman says
July 4, 2020 at 5:55 pmHi 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
Alana Scott says
July 6, 2020 at 12:45 amHi 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/
Augustine says
July 6, 2020 at 9:22 pmWhat about red currants? I have a glut of these gorgeous slightly tart berries in my garden.
Alana Scott says
July 9, 2020 at 3:57 amHi 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.
jane brabyn says
July 27, 2020 at 8:38 amHi, Are gooseberries high or low fodmap? I have several bags in my freezer.
Alana Scott says
July 28, 2020 at 9:07 pmHi 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/
steve schroeder says
September 14, 2020 at 10:54 pmAre muscadines bad for if you have IBS?
Alana Scott says
September 21, 2020 at 3:46 amHi 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.
Maria Bastian says
September 19, 2020 at 9:06 amHi Alana, are loquats low Fodmap.
Alana Scott says
September 21, 2020 at 3:37 amHi 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/