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
You’re probably not a doctor. You should do you and not spout medical advice to others.
how insensitive of you! am sure that Seth has tried over and over to change his life. Things do happen we can do nothing about, you know ? and when your microbiome is not helping you, you are half the man you could be if all went well !
Not his fault, so don’ t blame him on top of all he is/was going through at the time. Hopefully things are better now .
Go gluten free for over q year be caredul of other glutens in things like lical restaurants often cook in fryers that have cooked theor gluten dopped snitzels and meat or other utems…your family may also been intolerant it is just your body reacts more at this point could hace got worse by them not dealing with intolerances and it passed along the eating habita to you too. Basically go fruits and veggies and nuts and vegan if you can you do not want any nasty milk proteins affecting your intestines. The intestines are like very soft ballons tubing you need to heal the damage done and this is done mainly by fruits, mangoes..its better for you to just eat fruits than eat all this other drying food and wonder why you are not helaing. I have dealt with this helping my son who is basically a non reactive cwaliac but we know he is reactive because whenever he eat gluten he gets pimples and paorasis straight away. It is a huge healing process. You also need to drink some oil on a spoon like olive or cocobut oil or any just not really the bad quality oils. Also only use things on your akin you would eat. Sunbake get that vit d everyday and hydrate in the morning with tea i guarantee you you will feel better. Peppermint tea for tummy calming.