Ah, apples. A delicious and refreshing snack that is as convenient as it is multipurpose. However, as with many fruits, these delicacies can be off limits for those with IBS or exploring elimination diets. So today we’re asking the question: are apples low FODMAP?
A quick note, before we begin. The information in this post is solely to make the day to day FODMAP diet a little easier. It is not intended to treat or diagnose, and I am not a medical professional. Always consult a doctor or qualified medical practitioner before embarking on an elimination diet.
Are apples low FODMAP?
Unfortunately, apples have very small low FODMAP serves. The serves differ based on the type of apple. Larger serves tend to be high in both fructose and sorbitol, making large serves of apples off limits for people who malabsorb fructose and/or sorbitol.
Are Granny Smith apples low FODMAP?
Unpeeled Granny Smith apples have a low FODMAP threshold of 25g or approximately 1 tablespoon serves. They become moderate for sorbitol in 30g or approximately 2 tablespoon serves. In serves of 165g (approximately 1 medium apple) they are high in sorbitol and fructose.
Peeled Granny Smith apples have a low FODMAP threshold of 25g or approximately 1 tablespoon serves. They become moderate for sorbitol in 27g or approximately 2 tablespoon serves. In serves of 165g (approximately 1 medium apple) they are high in sorbitol and fructose.
Are Pink apples low FODMAP?
Unpeeled pink apples are low FODMAP in 20g serves. In 31g serves (approximately 1/8th medium apple or 1/4 cup) they are moderate in sorbitol and fructose. In 200g serves (approximately 1 medium apple) they are high in sorbitol and fructose.
Peeled pink apples are low FODMAP in 20g serves. In 25g serves (approximately 1/8th medium apple or 1/4 cup) they are moderate in fructose. In 200g serves (approximately 1 medium apple) they are high in sorbitol and fructose.
Are dried apples low FODMAP?
Monash has only listed a serve of 30g (approximately 8 rings) as being high in sorbitol and fructose. They have not given a low FODMAP threshold for dried apples.
Is applesauce low FODMAP?
Unfortunately, not really. 3g (approximately 3/4 teaspoon) of applesauce is considered low FODMAP. At 4g (approximately 1 teaspoon) it becomes moderate for fructose. In 122g serves, applesauce is high in sorbitol and fructose and moderate in fructans.
While one could argue that there is still a low FODMAP threshold, it is so small that it’s barely practical. As such, I have developed a list of low FODMAP applesauce alternatives which you can find below.
Is unsweetened apple sauce low FODMAP?
Monash does not have a separate listing for sweetened vs unsweetened applesauce. It stands to reason that unsweetened apple sauce would have a low FODMAP threshold in similarly tiny serving sizes. 3g (approximately 3/4 teaspoon) of applesauce is considered low FODMAP. At 4g (approximately 1 teaspoon) it becomes moderate for fructose. In 122g serves, applesauce is high in sorbitol and fructose and moderate in fructans.
Is apple juice low FODMAP?
Apple juice is high FODMAP in 100ml (1/2 glass) serves. It contains high levels of fructose and moderate levels of sorbitol. Monash does not specify a lower threshold.
Are baked apples low FODMAP?
Baking apples does not change their FODMAP content. If you bake a Granny Smith apple, it will retain the FODMAP profile of an unbaked Granny Smith Apple. So, very small quantities of baked apple could be considered low FODMAP. However, it’s likely not enough to be considered a meal or even a snack.
Is apple cider vinegar low FODMAP?
Apple cider vinegar is low FODMAP in 42g serves or approximately 2 tablespoons. Monash does not specify an upper threshold.
Can I eat apples on the low FODMAP diet?
You can, but only in small serves. See the individual sections above for information on different varieties of apples. A low FODMAP serve is around 20-25g, which is not a lot of apple.
Low FODMAP alternatives to applesauce
Now that we’ve ascertained the FODMAP content of applesauce, let’s chat alternatives. Firstly, it’s worth pointing out that this depends on what you want to use it for.
If you are intending to eat it, you obviously want it to taste like traditional applesauce. If you are intending to bake or cook with it, however, it’s more about replacing the binding and sweetening qualities.
I am working on a low FODMAP applesauce recipe (exciting!) so keep your eyes peeled for that. In the meantime, though, here are a few suggestions for baked goods.
Low FODMAP applesauce alternatives for baking
When substituting applesauce in low FODMAP recipes, consider what the purpose of the applesauce is in the original recipe. Is it to sweeten, to bind or to add moisture? Is it all three? Considering what it has been added for will help you successfully substitute it.
- Pumpkin puree (I make my own from Japanese/Kent/Kabocha pumpkin to keep the FODMAP content down)
- Lactose free or dairy free yoghurt
- Lactose free cottage cheese or ricotta
- Sugar bananas (as these are lower fructose than regular bananas even when ripe)
- Nut butter, if you are only substituting a small amount
- Eggs, if the applesauce works as the binder in your recipe
Low FODMAP ‘apple’ recipes
Because I am an apple lover for life, I have developed a few apple inspired recipes that are low or lower FODMAP than apple versions.
Low FODMAP ‘apple’ crumble
This ‘apple’ crumble uses jicama for a delicious and deceptive low FODMAP apple crumble. It is also gluten free, nut free and easily vegan.
Lower FODMAP ‘apple’ zucchini crumble
Before there was jicama, there was zucchini. A trend that went viral on TikTok last year, this is a simple and delicious way to use up zucchini. Zucchini is low FODMAP in 65g serves, so this is a lower FODMAP recipe as opposed to a low FODMAP recipe.
Low FODMAP Christmas pudding (gluten free)
Fruit mince generally contains apples, as does a Christmas pud. This low FODMAP version uses absolutely no fruit at all and relies on candied pumpkin instead. It is absolutely DELICIOUS and nobody can ever tell that it doesn’t contain fruit. There is also a grain free option.
Low FODMAP mince pies (gluten free)
Another completely fruit free Christmas dessert, these low FODMAP mince pies are something I could eat forever. They taste just as good as the classic, without any apple or dried fruit in sight.