7 of the Best Low FODMAP Fruits You Should Incorporate Into Your Daily Eating

Irritable bowel syndrome or IBS is a common digestive disorder that affects the large intestine. People with IBS often experience abdominal pain, cramping, bloating, gas, and diarrhea after eating certain foods – especially FODMAPS.

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols or FODMAPs are a group of short-chain carbohydrates that are poorly digested and absorbed by the body. Examples include dairy products, legumes, artificial sweeteners, and certain grains, fruits, and veggies.

There’s a long list of foods you should avoid while following a low FODMAP diet, but there are still plenty of options you can enjoy safely. Here’s what you need to know about low FODMAP fruits in particular, including a few simple recipes you can make at home.

Overview of Low FODMAP Fruits

Fruit isn’t completely off the table if you’re following a low FODMAP diet, but you do need to choose wisely. The key is to look for fruits that are low in sugar, given that fructose is a FODMAP.

Below we’ll highlight the health benefits of 8 low FODMAP fruits to include in your daily eating:

1. Lemon (Up To ½ Cup) – Citrus fruits like lemon and lime are packed with vitamin C and dietary fiber. The vitamin C content in lemon can help protect heart health, prevent kidney stones, and may even support weight loss. Lemon may also protect against anemia by improving the body’s absorption of iron from plant foods.   
2. Oranges (Up To 1 Medium Sized Orange) – Another excellent source of vitamin C, oranges also contain a significant amount of potassium and vitamin A. These fruits offer anti-inflammatory benefits, improve your body’s ability to absorb iron from food, boost the immune system, and protect eye health.
3. Honeydew (Up To ½ Cup) – Also known as honeymelon, honeydew is known for its green color and sweet flavor. This fruit is rich in vitamin C and contains moderate amounts of vitamin B6, folate, vitamin K, and potassium. With its potassium content, it may help protect heart health.
4. Kiwi – Another green fruit, kiwi is particularly rich in vitamin C and vitamin K. With its high vitamin C content, kiwi offers strong antioxidant benefits to protect the cells against free radical damage. It also boosts immune function and supports the production of collagen and neurotransmitters. Zespri Kiwifruit have officially been certified low FODMAP by Monash University.
5. Pineapple (Up To 1 Cup) – This tropical fruit contains 88% your recommended daily value (RDI) for vitamin C and over 100% your RDI for manganese in a 1-cup serving. In addition to being packed with antioxidants, pineapple is rich in fiber and contains digestive enzymes like bromelain which help improve digestion.
6. Strawberries (Up To 65g) – Often referred to as a “superfood”, strawberries are rich in fiber, antioxidants, and polyphenols. They’ve been shown to support heart health by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol.
7. Coconut (Up To 3/4 Cup) – The fruit of the coconut palm, coconut is an excellent source of healthy fats called medium-chain triglycerides (MCTs). MCTs are absorbed directly in the small intestine which makes them a readily available source of energy. They may also promote fat loss.

The list above may seem restrictive, but keep in mind that fruits with moderate or high FODMAP content might be safe in small quantities. It all depends on your personal tolerance.