Fruit can be a tricky food group to navigate on a FODMAP diet. Sometimes it feels like there’s no pattern to low and high FODMAP fruits, making it hard to follow the diet. I felt this like for a long time, so I wanted to create a resource for those in the same boat. This guide to low FODMAP fruits has been developed in accordance with the Monash FODMAP app at the time of writing. It will be updated as and when FODMAP thresholds change.

In addition to discussing the FODMAP thresholds of popular fruits, I wanted to provide recipes for each fruit. My hope is that this will give you the confidence to eat a variety of fruits with confidence while on the low FODMAP diet.

If you’re after more low FODMAP recipes, see:

• 80+ low FODMAP vegetarian recipes
• Low FODMAP salad recipes
• 50+ low FODMAP vegan recipes
• Low FODMAP pasta recipes
• Low FODMAP tofu recipes

Low FODMAP fruits

Things to consider

Firstly, I think it’s worth pointing out that Monash is an Australian entity. I couldn’t find anything concrete but I am assuming their cup measurements use Australian cups. The recipes on their site do, so I have to assume the app is no different.

This matters because it means the cups will be an inaccurate measure for people who don’t use Australian cups. You are always best using the gram weight as opposed to cup measurements.

Secondly, as always, you need only avoid fructose or a certain fruit if it gives you issues (after the elimination phase, that is). The whole point of the diet is to reintroduce as many foods as possible, so don’t let this list deter you from eating something that works for you.

Thirdly, Monash is always testing and re-testing ingredients, and these measurements are subject to change. They are accurate as of November 2025 and will be regularly updated to reflect any new changes.

Bananas

Yes, bananas have a low FODMAP threshold. A firm common banana is low FODMAP in up to 99g serves per person, which is roughly 1 medium banana. In 100g serves, a firm common banana contains moderate amounts of fructans.

A ripe common banana is low FODMAP in up to 46g serves per person. In 47g serves, they contain moderate amounts of fructans.

Sugar bananas (sometimes called Lady Fingers) are low FODMAP in 112g serves, whether they are ripe or firm. The Monash app says that firm sugar bananas are low FODMAP in serves of up to 190g person. In larger serving sizes, they contain moderate amounts of fructose.

Blueberries

Blueberries are low FODMAP in servings up to 500g per person which is excellent news. This quantity allows for very blueberry heavy dessert recipes, including my gluten free blueberry cobbler.

Canteloupe/Rockmelon

Admittedly, canteloupe isn’t a fruit I regularly work with. However, it is low FODMAP in serves of up to 149g serves per person. It contains moderate fructans in serves of 150g or more. I will develop some low FODMAP canteloupe recipes at some stage, but for now, know that you can enjoy this melon on a low FODMAP diet.

Clementines

Clementines don’t seem to be particularly common in Australia (although I might not be looking hard enough). As such, I don’t currently have any clementine recipes on my site. Since writing this post, Monash seems to have removed their entry for Clementines. While they used to say that they were FODMAP free, they have since deleted the entry. I will update the post if they add the entry back into the app.

Coconut

Coconut takes a number of forms, so I have a whole post discussing the various thresholds. Here, we’ll stick to the fruitiest forms.

Fresh coconut flesh is low FODMAP in up to 95g serves. In 96g serves, it contains moderate amounts of sorbitol.

Dried and shredded coconut is low FODMAP in up to 34g per person. In 35g serves, it contains moderate amounts of sorbitol.

Cumquats

Anyone who says that they don’t cumquats hasn’t tried cumquat marmalade with cheddar on toast. HEAVEN. Unpeeled cumquats are low FODMAP in serves of up to 239g per person. In 240g serves, they contain moderate amounts of fructans.

Peeled cumquats are low FODMAP in serves of up to 174g per person. In 175g serves, they contain moderate amounts of fructans.

Dates

Common pitted are low FODMAP in serves of up to 45g per person. In 46g serves, they contain moderate amounts of sorbitol and fructans.

Medjool dates are low FODMAP in serves of up to 39g. In 40g serves, they contain moderate amounts of sorbitol and fructans.

Dragon fruit

Although writing this list has made realise I need to broaden my own low FODMAP fruit horizons, I’m pleased to say that Monash indicates 330g of Dragon fruit is a low FODMAP serve. They do not specify an upper or lower threshold.

Durian

Durian is low FODMAP in serves of up to 500g, according to Monash.

Grapefruit

Grapefruit is low FODMAP in serves of up to 120g per person. In 121g serves, they contain moderate amounts of fructose.

Ripe guava

Guava is another fruit I don’t work with often, but it is one of the great low FODMAP fruits. Interestingly, ripe guavas are low FODMAP in serves of up to 500g, while unripe peeled guavas are only low FODMAP in 14g serves. In 15g serves, they contain moderate amounts of fructose.

Honeydew melon

Monash previously specified that honeydew melon is low FODMAP in 90g serves. At the time of updating this post in November 2025, Monash have removed their entry for honeydew melon from the app. The FODMAP Friendly app says that honeydew melon is low FODMAP in serves of up to 750g.

Jackfruit

Like coconut, there are a couple of different varieties of jackfruit worth discussing.

Firstly, there is canned yellow jackfruit that has been drained. This variety is low FODMAP in serves of up to 59g per person. In 60g serves, it contains moderate amounts of fructose.

Secondly, there is canned young jackfruit that has been drained. This variety is low FODMAP in serves of up to 500g. You can use it in my low FODMAP jackfruit taco recipe.

Kiwi fruit

There are a number of different varieties of Kiwi fruit, but all are listed as low FODMAP in 150g serves per person. This equates to 2 kiwi fruit per serve. Personally, I’m a fan of eating kiwi as a snack as opposed to cooking with them, but I’ll try and develop some kiwi recipes in the future.

Green kiwifruit contain moderate fructans once they exceed serves of 275g. Gold kiwifruit contain moderate fructans once they exceed serves of 178g.

Lemons

Lemon juice is low FODMAP in serves of up to 177g (approximately 2/3 cup) per meal. In 178g serves, it contains moderate amounts of fructans.

Lemon zest is low FODMAP in serves of up to 324g. In 325g serves, it contains moderate amounts of fructans. I am yet to meet a single person who could consume that in a single sitting, though.

Limes

Until writing this list, I had no idea that limes have a higher FODMAP threshold than lemons. Lime juice is low FODMAP in serves of up to 278g. In 279g serves, it contains moderate amounts of fructans. I owe you a drink if you can consume that much lime juice in one go (perhaps a margarita?).

Mandarins

I must admit that I don’t give mandarins the time they deserve. My preferences aside, however; mandarins are low FODMAP in serves of up to 96g. In 97g serves, they contain moderate amounts of fructose.

Mango

Mango only has a very small low FODMAP threshold, sadly. Mangoes are low FODMAP in serves of up to 8g. In 9g serves, they contain moderate amounts of fructose.

Mangosteen

If you haven’t had a mangosteen before, you are really missing out. I don’t see them often in Australia but I got into them while on holiday in Bali. National Geographic describes them as a mix of lychee, peach, strawberry and pineapple in flavour. Personally, I’d say they’re the closest a fruit comes to tasting like a lolly (candy, depending on where you’re from).

Mangosteens are considered by Monash to be low FODMAP in serves of up to 102g. In 103g serves, they contain moderate amounts of fructans.

Mixed peel

Personally, there is only one time of year that I care about the FODMAP content of mixed peel and that time is Easter. Mixed peel is low FODMAP in serves of up to 97g. In 98g serves, it contains moderate amounts of fructans.

Oranges

The Monash app only has an entry of Naval oranges as of November 2025. I thought that was interesting given the varieties available, but here we are. Naval oranges are considered low FODMAP in serves of up to 151g. In 152g serves, they contain moderate amounts of fructose.

Papaya

A Thai papaya salad has been on my list of things to make ever since my trip to Thailand (in 2021, mind you!). Luckily for me, green papaya is low FODMAP in servings up to 500g per person.

Yellow papaya is also low FODMAP in serves of up to 500g.

Passionfruit

Passionfruit are low FODMAP in serves of up to 97g. In 98g serves, they contain moderate amounts of fructans.

Prickly Pear

Most of what I know about prickly pear is in regard to it’s curative qualities for hangovers. Apparently it’s considered an invasive species in Australia, so I’ll use that as an excuse for my not knowing much about it.

Either way, prickly pear is low FODMAP in 166g serves. Monash doesn’t give an upper or lower threshold.

Persimmon

Persimmon is low FODMAP in serves of up to 64g. In 65g serves, it contains moderate amounts of fructans.

Pineapple

Before we get into it: yes, I’m into pineapple on pizza. What’s good is good. Plus, if you’re a vegetarian, adding pineapple to a vegetarian pizza gives it a distinctly Hawaiian pizza twang. Great if you’re avoiding meat any reason and are a lover of 90’s Australia nostalgia.

Anyway! Onto the FODMAP content. Fresh pineapple is low FODMAP in serves of up to 194g. In 195g serves, it contains moderate amounts of fructans.

Canned pineapple in juice is low FODMAP in serves of up to 106g. In 107g serves, it contains moderate amounts of fructans.

Canned pineapple in syrup is low FODMAP in serves of up to 83g. In 84g serves, it contains moderate amounts of fructans.

Dried pineapple is low FODMAP in serves of up to 25g. In 26g, serves, it contains moderate amounts of fructans.

Plantain

Plantains are low FODMAP in serves of up to 500g per person.

Pomegranate

Pomegranate is low FODMAP in serves of up to 52g per person. In 53g serves, it contains moderate amounts of fructans. This makes it great for garnishing salads for a pop of colour and a hint of freshness. It contains moderate amounts of fructans in serves of 55g or more.

Raspberries

Raspberries are low FODMAP in serves of up to 74g per person. In 75g serves, they contain moderate amounts of fructose.

Rhubarb

Rhubarb is low FODMAP in serves of up to 500g per person.

Starfruit

Starfruit (also called Carambola) is low FODMAP in serves of up to 500g.

Strawberries

Strawberries are low FODMAP in serves of up to 74g per person. In 75g serves, they contain moderate amounts of fructose.

I love using strawberries in my gluten free danishes from Intolerance Friendly Kitchen.

Are dates low FODMAP?

Common pitted are low FODMAP in serves of up to 45g per person. In 46g serves, they contain moderate amounts of sorbitol and fructans. 

Medjool dates are low FODMAP in serves of up to 39g. In 40g serves, they contain moderate amounts of sorbitol and fructans.

Are grapes low FODMAP?

Green or white seedless grapes are low FODMAP in serves of up to 14g. In 15g serves, they contain moderate amounts of fructose.

Red seedless grapes are low FODMAP in serves of up to 13g per person. In 14g serves, they contain moderate amounts of fructose.

Is watermelon low FODMAP?

Watermelon is low FODMAP in serves of up to 23g. In 24g serves, it contains moderate amounts of fructose. Monash says that 24g is equivalent to approximately 1 tablespoon of watermelon, which is sadly not very generous.

Low FODMAP fruit recipes

Bananas

Blueberries

Coconut

Lemons

Limes

Mixed peel

Oranges

Passionfruit

I like to put passionfruit on my curd tarts and cakes, but I also have a recipe for gluten free yoyo biscuits with a lime and passionfruit filling in Intolerance Friendly Kitchen.

Pomegranate

Raspberries

Rhubarb

Strawberries