Fruit is one of the groups where the low FODMAP diet surprises people most. Apples, pears, mangoes and watermelon are everyday foods, yet they sit on the high list. The reason is usually one of two things: excess fructose or sorbitol. Knowing which helps you choose fruit that works, instead of avoiding fruit altogether.
The levels below describe a typical serving. Low FODMAP ratings depend on the amount you eat3, so a fruit that is fine in a small serving can move up a level in a big one. Check any fruit in our FODMAP checker.
Why Fruit Contains FODMAPs
Two FODMAPs account for most of the problem. Excess fructose means a fruit has more fructose than glucose, and the extra fructose is absorbed less well. Sorbitol is a polyol (sugar alcohol) found in many stone fruits and also used as a sweetener. Both draw water into the bowel and can be fermented by gut bacteria.1 A study measuring polyols in foods found sorbitol in certain fruits and in sugar-free gum.2
Low FODMAP Fruits
- Berries: blueberries, cranberries
- Citrus: orange, mandarin, clementine, lemon, lime, tangelo
- Tropical: kiwi, pineapple, papaya, passion fruit, dragon fruit, star fruit
- Bananas: firm, less ripe banana. Riper bananas rate differently, so look at the ripeness you actually eat.
- Others: coconut, dates, tamarind
Some of these, including citrus, pineapple and ripe banana, move up a level when the serving gets large, so keep servings moderate.
Moderate FODMAP Fruits
- Strawberries: fructose
- Raspberries: fructose
- Boysenberries: fructose
- Cantaloupe: fructans
- Apricots: sorbitol
- Common bananas: fructans, especially when very ripe
- Avocado: sorbitol
Small portions are the safer bet for this group, especially if you've had other FODMAP sources in the same meal. This is where FODMAP stacking catches people.
High FODMAP Fruits to Limit
- Excess fructose: apple, pear, mango, watermelon, grapes, lychee, figs, blackberries, grapefruit
- Sorbitol: cherries, peach, nectarine, plum, prunes, nashi pear
- Fructans: persimmon, rambutan, currants
- Dried fruit: raisins, sultanas, dried pineapple, goji berries. Drying concentrates the sugars, so small amounts add up quickly.
Fruit juice behaves like a concentrated version of the fruit it comes from. Apple juice, pear juice and mango juice are all high FODMAP.
Easy Ways to Enjoy Fruit
- Reach for low FODMAP fruits first: blueberries, kiwi, oranges and pineapple
- Keep to one fruit at a time rather than a mixed bowl, which makes stacking easy
- Choose whole fruit over juice and dried fruit
- Try a small portion of a moderate fruit with a meal that has no other FODMAP sources
- For sweetness without excess fructose, use maple syrup or regular sugar instead of honey
Do You Need a Breath Test for Fructose?
You may hear about breath tests for fructose malabsorption. A review of breath hydrogen testing found limited clinical value for guiding decisions in functional bowel disorders.4 Changing your diet and watching your symptoms is usually more informative. Read more in our guide to fructose malabsorption.
Where to Go Next
For vegetables, see low FODMAP vegetables. For ready-made ideas that use low FODMAP fruit, see our smoothie guide and dessert ideas. When you're ready to test higher-FODMAP fruits, the reintroduction phase is where that happens.
