Some fruit are off limits on the low FODMAP diet.
Fortunately, there are still many different types that are safe to enjoy.
Here’s a list of low FODMAP fruits to eat and high FODMAP fruits to avoid.
Important
Nutritional guidelines recommend two serves of fruit per day.
However, from a low FODMAP point of view, make sure you leave a three hour gap or more in between serves.
Below you have the option to download a complete PDF list for saving to your device or printing.
Low FODMAP Fruits
- Banana- firm/green (1 medium)
- Blueberries
- Cantaloupe/Rockmelon (1/2 cup)
- Coconut- desiccated (1/2 cup)
- Grapes, all types
- Honeydew melon (1/2 cup)
- Kiwi fruit (2 small)
- Lemons & Limes (including juice)
- Mandarins
- Oranges
- Passion fruit
- Pineapple (1 cup)
- Raspberries
- Strawberries
High FODMAP Fruits
- Apples
- Apricot
- Avocado (very small quantities may be tolerated)
- Bananas, ripe
- Blackberries
- Cherries
- Grapefruit
- Mango
- Nectarine
- Peaches
- Pears
- Plums
- Raisins and sultanas
- Watermelon
Would you like a full list of fruits you can safely eat on low FODMAP diet?
Tap the blue button below to download our “Eat This, Not That” list as well as additional resources for IBS and digestive issues (it’s free!)
I have had stomach issues for quite a while now, i.e. bloating, gas, diarrhea, and it has been going on for years now. I have done blood work, and a stool sample. I was told that I have the gene for celiac disease, but I am not sure I believe that as no one in my family has ever had celiac disease. I know I have ibs or a form of it. I have gone gluten free, but I don’t think that has helped me much over the last year and a half because I really thought I would be doing much better than I am now. I do stress out at work, girlfriend broke up with me…long story, so I am dealing with that and its not going to well. I have been doing the low fodmap, but again I am not sure it is working. I am almost at a dead end at this point and I really don’t know what to do next. Anyone have any ideas?
Stop focusing on all your issues and focus on doing stuff that makes you happy…workout, eat well, go out on dates, play golf, do art…stop moping and wasting time making yourself miserable and starting being a man of action