Is pomegranate low FODMAP?
High FODMAP, usually limited
Pomegranate is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Pomegranate on a low FODMAP diet
- Leave pomegranate out during the elimination phase, which usually lasts two to six weeks.
- Look for a low FODMAP alternative in the same food group, or check one in our FODMAP checker.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in pomegranate
Mannitol: Mannitol is a polyol (sugar alcohol) found in some vegetables such as mushrooms and cauliflower. It is poorly absorbed and can draw water into the bowel. Read more about polyols and foods that cause bloating.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
More fruit
Moderate FODMAP
Low FODMAPCommon questions
Is pomegranate low FODMAP?
Pomegranate is high FODMAP and is usually limited during the elimination phase. It contains mannitol and fructans.
Which FODMAPs are in pomegranate?
Pomegranate contains mannitol and fructans. Mannitol is a polyol (sugar alcohol) found in some vegetables such as mushrooms and cauliflower. It is poorly absorbed and can draw water into the bowel.
Can I have pomegranate during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
How do I test pomegranate during reintroduction?
Pomegranate belongs with the mannitol group, which is often tested with mushrooms. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Category
Fruits & Dried Fruits · Fruit
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
Scan any food label in seconds
The Stummy app scans barcodes and breaks down every ingredient by FODMAP type, so you always know what you're eating.
