Low FODMAP Fruits: What You Can and Cannot Eat (+ Free Printable PDF)
Get the 101 on what low-FODMAP fruits are good to eat with irritable bowel syndrome (IBS) from a registered dietitian specializing in the low-FODMAP diet.
If you’re struggling with IBS symptoms and wondering which fruits low FODMAP dieters can safely enjoy — and which high-FODMAP fruits to avoid during the elimination phase — you’ve come to the right place!
✅ Quick Answer: What Fruits Are Low FODMAP?
The safest fruits to eat during the low FODMAP elimination phase include firm bananas, blueberries, dragon fruit, papaya, plantain, rhubarb, clementines, and star fruit. Moderate FODMAP fruits — safe in small portions — include strawberries (5 medium), raspberries (⅓ cup), pineapple (1 cup fresh), oranges (1 medium), kiwi (2 small), and grapes (6 grapes). High FODMAP fruits to avoid include apples, cherries, peaches, watermelon, mango, and most dried fruits.
Serving sizes based on the Monash FODMAP app. Always follow your dietitian’s guidance during the elimination phase.
👩🍳 A note from your dietitian: As a registered dietitian who specializes in the low FODMAP diet and works directly with IBS clients, I’ve helped hundreds of people navigate the confusion around what to eat — especially when it comes to fruit. This post reflects the same guidance I share in my practice, based on the latest Monash University research and my hands-on clinical experience.
Low FODMAP Diet Overview
A low FODMAP diet temporarily eliminates certain high-FODMAP carbohydrates. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. That’s quite a mouthful, right?
In a nutshell, FODMAPs are short-chain carbohydrates and sugar alcohols that are poorly digested or absorbed in the digestive tract. As a result, water gets pulled into the small intestine, leading to gut symptoms such as diarrhea, and fermentation in the large intestine, which causes gas and bloating. Other common IBS symptoms include abdominal pain, cramping, and constipation.
The low FODMAP diet, developed and studied by researchers at Monash University in Australia, has provided symptom relief in up to 75% of IBS patients who try it. (1) The diet has three phases: the elimination phase, the reintroduction phase, and the personalization or integration phase.
While today’s post will focus on all the delicious fruits low FODMAP eaters can enjoy, here’s a quick overview of common foods that are both high and low in FODMAPs.
Learn more: What is the FODMAP diet? The Definitive Guide to Feeling Better with IBS
High-FODMAP Foods
- Dairy: Certain dairy foods, including milk and ice cream.
- Produce: Apples, Brussels sprouts, cauliflower, cherries, garlic, onions, peaches, most fruit juice, and more.
- Legumes: Most beans and legumes.
- Nuts/Seeds: Some nuts, including cashews and pistachio nuts.
- Sweeteners: Certain sweeteners like honey, agave, and high-fructose corn syrup.
Low-FODMAP Foods
- Fruit: Some berries, most citrus fruits, melon, kiwi, & more.
- Vegetables: Bell peppers, cabbage, carrots, cucumber, leafy greens, lettuce, potatoes, tomatoes, & more.
- Grains: Corn, oats, quinoa, rice, & other wheat-free and gluten-free grains.
- Nuts/Seeds: Almonds, chia seeds, pecans, pumpkin seeds, walnuts, & more.
- Legumes: Peanuts, firm tofu, and canned/rinsed/drained garbanzo beans and lentils.
- Dairy Products & Alternatives: Hard cheeses, lactose-free milk, lactose-free yogurt, almond milk, & more.
- Herbs & Spices: Almost all. ( Spice It Up! 70+ Ways to Flavor Your Low FODMAP Diet.)
- Eggs/Fish/Meat/Oils: All since FODMAPs are only found in carbohydrate-containing foods.
Health Benefits of Fruit
Although some fruits are high in FODMAPs, there are still plenty of moderate and low FODMAP fruits you can enjoy during the elimination phase. Fruit provides essential nutrients, antioxidants, fiber, and polyphenols (eat the rainbow!) for a healthy gut microbiome. Oh, and it’s delicious!
How many fruit servings you should consume daily depends on your age and gender. However, most adults should aim for 1 1/2 to 2 1/2 cups of fruit daily.
Inspiration to eat more fruits & veggies ➡️ 30-40+ Plants per Week Challenge
High & Low FODMAP Fruits Lists
This list (updated May 1, 2026) is based on the Monash FODMAP app. Please refer to the app regularly, as foods are frequently retested and updated. Serving sizes listed below are per meal, not per day.
Low-FODMAP Fruits
The fruits listed below are considered low FODMAP and safe to enjoy in the amounts listed during the elimination phase. Eating more than the recommended amount can increase the FODMAP load and potentially trigger symptoms, so portion control is key.
- Acai Powder, 1 tablespoon
- Akee, 1 cup
- Apricot (fresh), ~ 1 medium (67 grams)
- Avocado, ~1/3 (60 grams)
- Banana (firm), 1 medium
- Banana (ripe), 1/3 medium
- Banana Chips, 15
- Blueberries, 1 cup
- Breadfruit, 1/2 fruit
- Cantaloupe, 3/4 cup
- Carambola (Star Fruit), 1 medium
- Clementine, 1 medium
- Coconut (dried, shredded), 4 tablespoons
- Cumquats (with or without peel), 4 fruits
- Cranberries (raw), 1/2 cup
- Currants (red), 1/2 cup
- Dates, 5 dates (30 grams)
- Dates (Medjool), 1 date (20 grams)
- Dragon Fruit, 1 medium
- Durian, 1 cup cubed
- Guava (ripe), 1 medium
- Jackfruit (young, canned, drained), 1/2 cup
- Lemon Juice, 1 tablespoon
- Lime Juice, 1 tablespoon
- Kiwiberry, 13 medium
- Kiwifruit (gold or green, peeled), 2 small (150 grams)
- Kiwifruit (Zespri, green or SunGold), 2 medium (150 grams)
- Lychee (canned in syrup, drained), 15 medium or 1/2 cup
- Mandarin, 1 medium
- Mixed Citrus Peel, 1/3 cup
- Orange (naval), 1 medium
- Papaya (green or yellow, deseeded), 1 cup chopped
- Passion Fruit (pulp), 2 medium (46 grams)
- Pineapple (fresh), 1 cup
- Pineapple (canned in juice & drained), less than 1/2 cup or 97 grams
- Plantain, 1 medium
- Prickly Pear, 1 medium
- Raspberries, 1/3 cup
- Rhubarb, 1 cup chopped
- Strawberries, 5 medium
- Tamarind, 4 medium
Fun fact! Eating two kiwifruits per day can help alleviate constipation.
High FODMAP Fruits
The fruits listed below are high in FODMAPs and should be avoided during the elimination phase of the low FODMAP diet. Many are high in fructose, sorbitol, or both — common triggers for IBS symptoms like bloating, gas, diarrhea, and abdominal pain.
- Apples, raw and dried
- Apple Juice
- Apricots, dried or canned
- Blackberries
- Boysenberries
- Cranberries, dried
- Cherries
- Currants (black)
- Custard Apple
- Dates
- Feijoa
- Figs (fresh or dried)
- Goji Berries, dried
- Grapes (green and red)
- Grapefruit
- Guava (unripe and canned)
- Honeydew Melon
- Jackfruit (yellow)
- Longan (dried)
- Lychee (raw)
- Mango (fresh or dried)
- Nectarine
- Paw Paw (dried)
- Peach (canned, fresh, or dried)
- Pear (fresh or dried)
- Persimmon
- Pineapple (dried)
- Plum
- Pomegranate
- Prunes
- Raisins
- Rambutan
- Sultanas
- Tamarillo
- Watermelon
Dietitian Tip! At the end of the day, you do YOU. If there are high-FODMAP fruits on this list that don’t seem to cause GI symptoms, please continue to enjoy them!
LOW & HIGH FODMAP FRUITS
Free Printable PDF
Enjoy a printable PDF featuring all the low and high FODMAP fruits listed in this post.
FAQs About Low FODMAP Fruits
🥦 Looking for Low FODMAP Fruits and Vegetables?
If you’re stocking your kitchen for the elimination phase, don’t miss my complete guide: 60 Low FODMAP Vegetables from A to Z. Together, these two posts cover everything you need to build a gut-friendly, produce-packed low FODMAP plate.
Key Takeaways
- There are plenty of delicious fruits low FODMAP dieters can enjoy during the elimination phase. The key is knowing your serving sizes.
- Low FODMAP fruits include firm bananas, blueberries, dragon fruit, papaya, clementines, and plantain.
- Moderate FODMAP fruits like strawberries, raspberries, kiwi, pineapple, oranges, and grapes are safe in small portions.
- High FODMAP fruits to avoid include apples, cherries, peaches, mango, watermelon, and most dried fruits.
- Always use the Monash FODMAP app as your reference. It’s regularly updated as foods are retested and new foods are added.
- The elimination phase is temporary. The goal is to identify YOUR triggers, then reintroduce and personalize your diet with the help of a registered dietitian.
Spicy RD Low FODMAP Diet Shop
Let’s Chat!
Did you find this post helpful? Do you have any questions about what low-FODMAP fruits to eat? Any other questions about the low FODMAP diet? Leave a comment, email me at the spicyrd.eastewart.com or schedule a nutrition coaching session. I would love to work with you! And if you enjoyed this post, please consider sharing it. Thank you so much for your support!