Fruit
All fruits contain FODMAP fructose. But not all fruits are considered high in FODMAPs. This is because some fruits contain less fructose than others.
Also, some fruits contain high amounts of glucose, which is a non-FODMAP sugar. This is important because glucose helps your body absorb fructose.
Therefore, foods that are high in both fructose [5] and glucose [6] do not typically cause gut symptoms. So, for a fruit to be considered high FODMAP, it has to contain more fructose than glucose.
Nevertheless, even low FODMAP fruits can cause gut symptoms if they’re consumed in large quantities. This has to do with the total fructose load in your gut.
Therefore, FODMAP-sensitive people are advised to eat only one portion of fruit per sitting, or approximately 3 ounces (80 grams).
Fruits with high FODMAP include:
- apples
- apricots
- blackberries, blueberries, and raspberries, depending on quantity
- cherries
- figs
- grapes
- mangoes
- watermelon
Fruits with low FODMAP include:
- unripe bananas
- clementine
- kiwi
- limes
- mandarins
- oranges
- papaya
- passionfruit
- pineapple
- rhubarb
- starfruit