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 at the time of writing, and will be periodically updated to reflect any new changes.
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 only trace amounts of FODMAPs were found in a firm sugar banana, which is great news for banana lovers.
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.
Admittedly, canteloupe isn’t a fruit I regularly work with. However, it is low FODMAP in 120g serves per person, or 3/4 cup. 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 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 takes a number of forms, so it’s worth discussing each of them here. Fresh coconut is low FODMAP in 64g serves, which is 2/3 cup per person.
Coconut cream is low FODMAP in 60g serves, or 1/4 cup per person. Make sure you check the label to ensure that the brand you’re using doesn’t contain inulin.
Dried and shredded coconut is low FODMAP in 30g or 1/2 cup serves per person.
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.
Although writing this list has made realise I need to broaden my own low FODMAP fruit horizons, I’m pleased to say that Dragon fruit has no FODMAPs detected.
Yet another fruit that has no FODMAPs detected, according to Monash.
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, found under the entry for lemons.
Guava is another fruit I don’t work with often, but it is one of the great low FODMAP fruits. Interestingly, ripe guavas are FODMAP free at the time of writing, while unripe guavas are only low FODMAP in 10g serves.
Honeydew melon is low FODMAP in 90g serves, or 1/2 cup per person.
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. Secondly, there is canned young jackfruit that has been drained. This variety has only trace amounts of FODMAPs present. Stay tuned for a low FODMAP pulled jackfruit recipe.
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 dry and develop some kiwi recipes in the future.
Lemon juice is of course a low FODMAP fruit juice. Interestingly though, it does have an upper limit! 3/4 cup of lemon juice or 187g is considered a moderate serve of fructans. I am yet to meet a single person who could consume that in a single sitting, though.
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?)
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.
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 50g serves (which is two medium fruit).
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.
The Monash app only has an entry of Naval oranges at the time of writing. I thought that was interesting given the varieties available, but here we are. Naval oranges are considered low FODMAP in 130g or 1 medium orange servings.
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, but FODMAPs were not detected in yellow papaya. This means that it doesn’t have an upper threshold.
Passionfruit are low FODMAP in 46g serves per person. This equates to 2 passionfruit per serve.
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 didn’t have any detected FODMAPs by Monash. Great news if you’re trying to prevent some sort of mysterious yet self inflicted Sunday morning illness.
Persimmon is low FODMAP in 60g serves, or just under 7/8th of a whole persimmon, according to Monash.
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 chopped. Canned pineapple in juice is low FODMAP in 90g serves, which is around 1/3 cup. Canned pineapple in syrup is low FODMAP in 60g serves, which is just over 1/4 cup.
Plantains are low FODMAP in 145g serves per person. This equates to around 1 medium plaintain after peeling.
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.
Raspberries are low FODMAP in 58g serves per person, which is around 1/3 cup per serve.
Rhubarb is low FODMAP in 150g serves per person. This equates to approximately 1 cup of chopped rhubarb.
Starfruit (also called Carambola) is low FODMAP in 94g servings per person, which is approximately 1 starfruit.
Strawberries are low FODMAP in 65g serves per person, or 6 medium strawberries. 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. Red seedless grapes are low FODMAP in a 28g serve, which is around 6 grapes.
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, 45g, 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
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.