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 May 2024, 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 100g serves per person, which is roughly 1 medium banana. A ripe common banana is low FODMAP in 35g serves, which is roughly 1/3 of a medium banana.

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 500g, which is great news for banana lovers.

Blueberries

Blueberries are considered low FODMAP in 125g serves per person. However, Monash states that they remain 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 120g serves per person, or 3/4 cup. 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. However, they are another one of our low FODMAP fruits. In fact, Monash has not detected FODMAPs in clementines, which means you can eat them with gusto.

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 is low FODMAP in 64g serves, which is 2/3 cup per person.

Dried and shredded coconut is low FODMAP in 30g or 1/2 cup serves per person.

Cumquats

Anyone who says that they don’t cumquats hasn’t tried cumquat marmalade with cheddar on toast. HEAVEN. Cumquats are low FODMAP in 76g (4 fruits) sizes when peeled, and 88g (4 fruits) sizes when unpeeled.

Dates

Common pitted are low FODMAP in 30g serves which is around 5 pitted dates. They contain moderate amounts of sorbitol and fructans when they exceed 46g serves.

Medjool dates have a low FODMAP serve of 20g, which is approximately 1 date. 40g or two serves contains moderate amounts of fructans and sorbitol.

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 80g serves per person, which is just under 1/2 a grapefruit. I love eating grapefruit as a snack, but you can also experiment with using it in my dairy free lemon curd recipe.

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 guavas are only low FODMAP in 10g serves.

Honeydew melon

Honeydew melon is low FODMAP in 90g serves, or 1/2 cup per person.

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 45g serves or 1/3 cup per person. It contains moderate amounts of fructans in serves of 60g or more.

Secondly, there is canned young jackfruit that has been drained. This variety has only trace amounts of FODMAPs present. 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.

Lemons

Lemon juice is of course a low FODMAP fruit juice. 125ml (1/2 cup) is a low FODMAP serve. Interestingly though, it does have an upper limit! 187ml (3/4 cup) of lemon juice is considered a moderate serve 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 250g serves, or 1 cup per person. I owe you a drink if you can consume that much lime juice in one go (perhaps a margarita?). Lime juice contains moderate fructans in serves of 300g or more.

Mandarins

I must admit that I don’t give mandarins the time they deserve. My preferences aside, however; mandarins are low FODMAP in 90g serves, which is roughly 1 medium fruit. They contain moderate amounts of fructose in serves of 97g or more.

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 48g serves (which is two medium fruit).

Mixed peel

Personally, there’s 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 50g serves per person, which is approximately 1/3 cup. With that said, it remains low FODMAP in serves of up to 500g.

Oranges

The Monash app only has an entry of Naval oranges as of May 2024. I thought that was interesting given the varieties available, but here we are. Naval oranges are considered low FODMAP in 130g servings or 1 medium orange. It contains moderate amounts of fructose in serves of 155g or more.

Papaya

A Thai papaya salad has been on my list of things to make ever since my trip to Thailand last year. Luckily for me, green papaya is low FODMAP in 140g or 1 cup serves per person. Monash says that it remains low FODMAP in servings up to 500g per person.

Yellow papaya is also low FODMAP in 140g serves and remains low FODMAP in serves of up to 500g.

Passionfruit

Passionfruit are low FODMAP in 46g serves per person. This equates to 2 passionfruit per serve. In 100g serves or 4 medium passionfruit, 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 60g serves. It contains moderate amounts of fructans in serves of 65g or more.

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 for ethical purposes.

Anyway! Onto the FODMAP content. Fresh pineapple is low FODMAP in 140g serves, or 1 cup. It contains moderate amounts of fructans in serves of 200g or more.

Canned pineapple in juice is low FODMAP in 97g serves. It contains moderate amounts of fructans in 107g serves.

Canned pineapple in syrup is low FODMAP in 67g serves, which is just over 1/4 cup.

Plantain

Plantains are low FODMAP in 145g serves per person, but remains low FODMAP in serves of up to 500g.

Pomegranate

Pomegranate is low FODMAP in 45g serves, which is roughly 1/4 cup per person. 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 58g serves per person, which is around 1/3 cup per serve. They contain moderate amounts of fructose in serves of 75g or more.

Rhubarb

Rhubarb is low FODMAP in 150g serves per person. This equates to approximately 1 cup of chopped rhubarb. However, it remains low FODMAP in serves of up to 500g.

Starfruit

Starfruit (also called Carambola) is low FODMAP in 94g servings per person, which is approximately 1 starfruit. However, it remains low FODMAP in serves of up to 500g.

Strawberries

Strawberries are low FODMAP in 65g serves per person, or 5 medium strawberries. In serves of 75g or more, they contain moderate amounts of fructose.

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

Are dates low FODMAP?

Monash has recently updated their app to include medjool dates. 1 medjool date (20g) is low FODMAP. Excellent news for a little sweet treat (stuffed with peanut butter, a little dark chocolate and some flaky salt? Heaven!

As for regular dates? 30g per serve (which is around 5 dates) is a low FODMAP serve.

Are grapes low FODMAP?

Green or white seedless grapes are low FODMAP in a 32g serve per person, which is approximately 6 grapes. In 48g serves, they contain moderate amounts of fructose.

Red seedless grapes are low FODMAP in a 28g serve, which is around 6 grapes. In 42g serves, they contain moderate amounts of fructose.

Monash doesn’t specify if seeded grapes have a higher FODMAP content than seedless.

Is mango low FODMAP?

Mango is low FODMAP in 40g serves, or 1/5 cup cubed. Larger serves of 45g or more contain moderate amounts of fructose. Monash doesn’t specify whether this applies to all varieties of mangoes.

Is watermelon low FODMAP?

Watermelon is low FODMAP in 15g serves, or 1 1/2 tablespoons. In other words: not very FODMAP friendly. It contains moderate amounts of fructose in 2 tablespoon (20g) serves and above.

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