How to include plenty of fruit on a low FODMAP diet


Erin Dwyer - Research Dietitian, 26 June 2017

The Australian guide to healthy eating suggests Australian adults eat 2 serves of fruit per day, for good health. 1 serve is approximately 150g of fruit which would equate to 1 medium banana or 2 small kiwi fruits.

When following the elimination phase of the Low FODMAP diet there are quite a few fruits that need to be avoided due to being high in 1 or more FODMAP groups, but there are still plenty of fruits you can eat, so don’t avoid the entire food group!

Fruit is great because it is low in energy (kilojoules/calories), and high in water and fibre. Fruit contains both soluble, and insoluble fibre, which is important during the elimination phase of the low FODMAP diet to help regulate your bowel motions. The fibre content in fruit can also make you feel fuller for longer and can stabilise your blood glucose levels. Fruit also provides plenty of micronutrients which contributes to the proper functioning of your body’s immune system, cognition and energy.

So, here are some tips to make sure you are having enough fruit on a low FODMAP diet.  

  • Always check the App. There are quite a few fruits that in a smaller serve are low in FODMAPs. So make sure you click into a fruit on the app even if it is red, then scroll down to see the various serve sizes so you aren’t over-restricting your diet.  

  • Test your tolerance to all FODMAP groups: Through reintroduction of foods you may find for example that you can tolerate polyols with no symptoms, but excess fructose does cause you symptoms. If this is the case check for food that in smaller serves are low in excess fructose.

  • Try something new. You may be avoiding your favourite fruit due to its high FODMAP content, but don’t just forget about fruit - make sure you replace it with something else you like or try a fruit you haven’t had before. What about stewed rhubarb with ginger

  • Use frozen fruits. Many low FODMAP berries and tropical fruits are now available out of season, snap frozen. Take advantage of this as they still taste great and contain plenty of nutrients. Why not add a handful of frozen blueberries to your morning porridge?

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