Everything You Need to Know About Low FODMAP Fruits

Navigating a low FODMAP diet can be challenging, especially when determining which fruits and vegetables are suitable during the elimination phase. General advice encourages us to eat a wide variety of fruits, as they provide essential vitamins, minerals, and fibre. However, during the elimination phase of a low FODMAP diet, it’s important to choose specific fruits that are lower in FODMAPs. Remember, this restriction is only temporary—you can reintroduce different fruits as you identify your triggers.

To help make your low FODMAP journey easier and assist with your grocery shopping, we’ve created this blog post to guide you on which fruits are low FODMAP. But it's not as simple as just providing a list—and we’ll explain why.

An Important Note on Low FODMAP Quantities

When following a low FODMAP diet, it’s important to remember that some foods are safe to consume in specific quantities. This means that the suitability of certain foods isn’t always a simple yes or no answer. For instance, some fruits may be low FODMAP in smaller portions but can become high FODMAP if consumed in larger quantities.

It's important to remember that these guidelines may get updated as new research becomes available. We'll aim to keep this blog as current as possible, but for the most up-to-date information, we highly recommend using the Monash University App alongside this blog post. This app has become our go-to resource, and we've found it makes following the diet much easier and more effective!

Low FODMAP Fruits & Recommended Portion Sizes

There’s a variety of fruits you can eat, and we’ve included some of the most popular here, as well as the safe quantities per serving next to them. We’ve ordered this list from highest quantity to lowest:

Fruits You Should Avoid

The following fruits contain the lowest or no FODMAP serving sizes. During the elimination phase, it’s best to avoid these fruits:

Don’t forget that staying clear of these fruits is just for the elimination phase of the diet. Once you enter the reintroduction phase, you will be able to test which of these you can tolerate and use this to structure your ongoing health.

Be Aware of FODMAP Stacking

While including fruit in your diet is important, be cautious about eating too much at once, as it can lead to FODMAP stacking. Different fruits contain various types of FODMAPs, so having multiple types in one meal can increase the likelihood of symptoms. Aim to stick to just one “green” fruit per serving and try to keep your daily intake to around two servings.

Don’t worry if you have had more than two servings of mixed fruits. If you experience any symptoms, focus on self-care and relaxation to help ease your symptoms.

Working with a dietitian or nutritionist can be very helpful when navigating the complexities of a low-FODMAP diet. They can give you tailored guidance to ensure you’re getting the nutrients you need without triggering symptoms.

How To Make Sure You Eat Enough Fruit on the Low FODMAP Diet

Eating enough fruit during the elimination phase of the low FODMAP diet can be challenging. The diet’s restrictions, combined with concerns around FODMAP stacking and portion sizes, can make it tricky to get the nutrients you need without triggering symptoms.

To navigate this phase successfully, we recommended working with a nutritionist or dietitian. They can guide you through the diet and help prevent nutrient deficiencies by creating a meal plan tailored to your specific needs and tolerances.

For now, here are our tips to make sure you are having enough fruit on a low Fodmap diet:  

1. Plan Your Fruit Intake Ahead of Time: Planning ahead makes it easier to incorporate low-FODMAP fruits into your daily routine. Choose which fruits to have with breakfast, in snacks, or for dessert, and check recommended serving sizes. Consider pre-prepping portions so they’re ready to go when you need them
2. Use the Monash University FODMAP App: This app is amazing for anyone on a low-FODMAP diet! The Monash University FODMAP app provides quick information on which fruits (and other foods) are safe and in what quantities. It’s especially handy when you’re on the go or trying something new.

3. Experiment with New Fruits and Recipes: Add some variety to your diet by trying fruits you may not usually pick. Look up low-FODMAP fruit recipes and get inspired to try something different! A favourite option is Monash University’s ‘Stewed Rhubarb With Ginger.’

4. Stock Up on Frozen Fruits: Frozen fruits are convenient, nutrient-packed, and perfect for morning smoothies. Many options, like berries and pineapple, are low in FODMAPs. Just throw a handful into a smoothie for a quick, refreshing start to your day!

With a little planning and creativity, you can enjoy a range of tasty fruits without compromising your low-FODMAP diet.