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 low FODMAP fruit you need to remember that all fruit will contain some level of FODMAPs. Also the ripeness of the fruit and where it is grown can change the FODMAP levels in the fruit. This means Monash University recommended that you limit your intake of fruit to 2 low FODMAP serves per day and space the serves 3 to 4 hours apart. (3).
What fruits are low FODMAP?
| Low FODMAP Fruit | |||
|---|---|---|---|
| Fruit | Serving Size | Fruit | Serving Size |
| Blueberries | 1 cup | Lingonberry | Preliminary finding low FODMAP – no serving size suggestion yet |
| Bilberry | Preliminary finding low FODMAP – no serving size suggestion yet |
Mandarins | 1 medium |
| Cantaloupe (rockmelon) | ¾ cup | Orange | 1 medium |
| Common banana (firm – no brown spots) | 1 medium sized | Passionfruit | Pulp from 2 fruit |
| Cranberry | 50g fresh or 2 tbsp dried (avoid large servings) | Pineapple | 1 cup (chopped) |
| Honeydew melon | ½ cup | Raspberries | ⅓ cup (60g) berries (avoid larger serves) |
| Kiwifruit | 2 small (peeled) | Strawberry | 5 medium berries (avoid larger serves) |
(Table compiled from: 1; 2; 5)
Check out the Monash University FODMAP Diet 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 (more than 1 medium) |
| Blackcurrents (preliminary finding) | Nectarines | Persimmon | Watermelon |
(Table compiled from: 1; 2; 5)
Final Thoughts
Need some ideas on how to enjoy low FODMAP summer fruit? Try our low FODMAP strawberry smoothie!
Image Credit: Alana Scott
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Is plum low fodmap? Ad plum?
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.
Should one have a food allergy test before embarking on the Fodmap diet?
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!
Are huckleberries low FODMAP?
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.
How about marionberries?
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.
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
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/
What about red currants? I have a glut of these gorgeous slightly tart berries in my garden.
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.
Hi, Are gooseberries high or low fodmap? I have several bags in my freezer.
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/
Hi Alana, are loquats low Fodmap.
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/
Are raspberries low FODMAP and if so how many can I eat in one sitting.
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/
Are loquats low fodmap
Hi Heather,
That’s a great question. Loquats are currently untested. This means we don’t know if they are high FODMAP or low FODMAP. You can find out how to test your own tolerance level to loquats in this article: https://alittlebityummy.com/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
What about black oh peaches, they have dark purple flesh
Hi Gwenda,
Thanks for commenting. Those peaches haven’t been tested for FODMAPs yet so we don’t know if they have a low FODMAP serving size. Instead we’d suggest you test your tolerance to the fruit. We have an article on how to do this here: https://alittlebityummy.com/blog/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
This is quite helpful! Do you know whether ground cherries (unrelated to cherries, they’re in the same family as tomatillos) are high or low FODMAP?
Hi Zora,
Unfortunately, ground cherries haven’t been tested for FODMAPs yet. This means we don’t know if they contain low FODMAP or high FODMAP levels. What we’d suggest you do is test your own personal tolerance levels to ground cherries. We talk about how to do this in here: https://alittlebityummy.com/blog/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
I know that watermelon is high fodmap.
But I am wondering about the rind. In the Midwest our grandmothers made delicious watermelon pickles from the rind. Assuming other ingredients are not high Fodmap (sugar, corn syrup, vinegar, spices), would these pickles be Fodmap friendly?
Hi Jackie,
Thanks for commenting. We don’t have FODMAP data for the watermelon rind by itself so we can’t tell you if that will be low or high FODMAP. The other ingredients look low FODMAP providing there is no onion or garlic in the spices and you don’t use high fructose corn syrup. You could test your tolerance to the watermelon pickles once you know if the low FODMAP diet works for you: https://alittlebityummy.com/blog/can-i-eat-this-testing-your-fodmap-tolerance-to-untested-foods/
where can i get a printable list of the foods to eat ; ok and not ok to eat on the fodmap eating plan .. I please send to
My email and I will be able to print. Many thanks
Sharon
Hi Sharon,
Thanks for commenting! The best place to get an up-to-date list of high and low FODMAP foods is the Monash University FODMAP Diet App. We also have some printable high and low FODMAP food lists available in our FODMAP Made Easy program. We update these lists each year. You can find out more about the program here: https://alittlebityummy.com/fodmap-made-easy/