This article was originally written on February 2, 2021 and updated on December 21, 2021, following to the latest update of the Monash app about FODMAP content in foods.
The low-FODMAP diet provides relief to long-time sufferers of IBS (Irritable Bowel Syndrome)*. It consists of a phase of temporary elimination of FODMAP carbohydrates, followed by a phase of reintroduction and a phase of long-term maintenance.
Since FODMAPs are found in many fruits, vegetables, nuts, dairy and grain products, the person starting this diet may feel a bit lost at the start, especially when it comes to understand which fruits are low-FODMAP, hence allowed, and which ones are not allowed.
To help you not get discouraged, here is the list of our favorite low-FODMAP fruits.
Fortunately, oranges and other citrus fruits are low in FODMAPs. You can eat an orange without a problem, but be careful with store-bought orange juice which may not be low in FODMAP.You could squeeze the oranges yourself at the last minute otherwise you would lose some of the vitamin C in contact with the air), but it is always better to eat the fruit as is, to take advantage of its fiber.
Also known as “dragon fruit”, it can be enjoyed as it is or in salads, sorbets or smoothies. Choose a bright coloured ripe fruit without spots, which feels slightly soft when pressed. Cut it lenghtwise with a sharp knife and scoop out the flesh with a spoon. Be careful not to eat the skin, as it is not edible.
From a nutritional point of view, the kiwi is a champion in antioxidants, and in vitamins C and K. In addition, it is rich in dietary fiber, which is why it can be very useful for those who suffer from IBS-C (constipation).
Melon (but not watermelon) is low-FODMAP up to 120 g. So pay attention to the quantities so as not to exceed this threshold.
This is an exotic fruit that can now be found in our grocery stores all year round. When buying the fruit, make sure that the skin is either amber in colour (as this signifies ripeness), or at least green with lots of yellowish streaks. There should be no signs of browning and it should feel smooth and yield slightly when pressed. It is low-FODMAP up to 140 g.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.