Low FODMAP Fruits: What to Eat + Free Printable

Get the 101 on what low FODMAP fruits are good to eat with irritable bowel syndrome from a registered dietitian specializing in the low-fodmap diet. Bonus: Download a free printable PDF of low and moderate FODMAP fruits!

If you’re struggling with IBS symptoms and want to know what high FODMAP foods to avoid and what low FODMAP foods to eat during the elimination phase of the low FODMAP diet, you’ve come to the right place!

If you are new to the low-FODMAP diet, let’s start with a quick review of who might try it and how it works.

Low FODMAP Diet Overview

A FODMAP diet temporarily eliminates certain carbohydrates that are high in FODMAPs. 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 digestive 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) There are three phases of the low FODMAP diet: the elimination phase, the reintroduction phase, and the personalization phase or integration phase.

While today’s post will focus on all the delicious low FODMAP fruits you can eat, here’s a quick overview of common foods and food groups that are both high and low in FODMAPs.

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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. Read More: 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 many moderate and low FODMAP fruits you can enjoy during the elimination phase of the diet.

Fruit provides essential nutrients, antioxidants, fiber, and polyphenols (eat the rainbow!) for a healthy gut microbiome. Oh, and it’s delicious!

How many servings of fruit you should consume each day depends on your age and gender. However, most adults should aim for 1 1/2 to 2 1/2 cups of fruit daily.

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High, Moderate, & Low FODMAP Fruits Lists

I created this list based on the Monash FODMAP app as of February 8, 2023. Please refer to the app regularly, as foods are frequently retested and updated.

In the MONASH app, you may notice that apples and other fruits may be listed as low FODMAP fruits in tiny serving sizes. I have listed them here as high FODMAP, as most people don’t find these amounts realistic serving sizes. Who’s really going to eat just one tablespoon of apricot?! (insert sarcasm-lol!)

Serving sizes are as suggested per the MONASH app and are the recommended amount per meal, not per day.

At the end of the day, you do YOU. So if there are high FODMAP fruits on this list that don’t seem to cause any gi symptoms, please continue to enjoy them!

Low FODMAP Fruits

• Acai Powder, 1 tablespoon
• Akee, 1 cup
• Banana (firm), 1 medium
• Blueberries, 1 cup
• Breadfruit, 1/2 fruit
• Carambola (Star Fruit), 1 medium
• Clementine, 1 medium
• Cumquats (with or without peel), 4 fruits
• Dragon Fruit, 1 medium
• Durian, 1 cup cubed
• Guava (ripe), 2 medium
• Jackfruit (young, canned, drained), 1/2 cup
• Lemon Juice, 1/2 cup
• Lemon Zest, from 1 lemon
• Lime Juice, 1 cup
• Orange Zest, from 1 orange
• Papaya (green or yellow), 1 cup chopped
• Prickly Pear, 1 medium
• Plantain, 1 medium
• Rhubarb, 1 cup chopped
• Tamarind, 4 fruits

Moderate FODMAP Fruits

• Avocado, 1/8 whole avocado
• Banana Chips (Dried), 15 chips
• Banana (ripe), 1/3 medium
• Boysenberries, 5 berries
• Cantaloupe, 3/4 cup
• Coconut (meat), 2/3 cup
• Coconut (shredded), 1/2 cup
• Coconut Water, less than 1/2 cup or 100 ml
• Cranberries (dried), 1 tablespoon
• Cranberries (fresh), 1/2 cup
• Currants (dried), 1 tablespoon
• Goji Berries (dried), 3 teaspoons
• Grapes (red and green), 6 grapes
• Jackfruit (yellow, canned, drained), 1/3 cup
• Kiwifruit (gold and green) 2 small fruits, peeled
• Longan (fresh), 2 1/2
• Lychees, 3 lychees
• Honeydew Melon, 1/2 cup
• Orange, Naval (peeled), 1 medium
• Orange Juice (fresh), 1/3 cup
• Orange Juice (reconstituted), 1/2 cup
• Passion Fruit, 2 fruits
• Persimmon, less than 7/8 of a whole persimmon or 60 grams
• Pineapple (fresh), 1 cup chopped
• Pineapple (canned in juice and drained), less than 1/2 cup or 90 grams
• Pomegranate, less than 1/3 cup seeds or 45 grams
• Raisins, 1 tablespoon
• Raspberries, 1/3 cup
• Strawberries, 5 medium

High FODMAP Fruits

• Apples
• Apple Juice
• Apricots
• Blackberries
• Cherries
• Custard Apple
• Dates
• Feijoa
• Figs (fresh or dried)
• Grapefruit
• Guava (unripe)
• Longan (dried)
• Mango (fresh or dried)
• Nectarine
• Paw Paw (dried)
• Peach (canned, fresh, or dried)
• Pear (fresh or dried)
• Pineapple (dried)
• Plum
• Prunes
• Rambutan
• Sultanas
• Tamarillo
• Watermelon

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FAQs About Low FODMAP Fruits

Are apples ok on FODMAP?

No. Apples are high in both fructose and sorbitol. They are high in FODMAPs and not recommended during the elimination phase of the diet unless you know you tolerate them well.

Are bananas ok for low FODMAP?

One firm common banana is ok on a low FODMAP diet. Limit ripe bananas to 1/3 of a medium banana per meal.

Is acai low FODMAP?

One tablespoon of acai powder is low FODMAP. Monash has not tested acai pulp to my knowledge.

Is orange juice low FODMAP?

Yes, per the allowed amounts of 1/3 cup fresh or 1/2 cup reconstituted orange juice.

Are strawberries low FODMAP?

In small amounts, yes. Five medium strawberries are low FODMAP.

Is mango low FODMAP?

For the most part, mango is not a low-FODMAP fruit. Per the Monash app 1/5 cup of fresh mango is low FODMAP, but that’s a very small serving size. And dried mango is high FODMAP at any serving size.

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