Low Fodmap Fruit Salad

This low fodmap fruit salad is made with papaya, pineapple, cantaloupe, and grapes!
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These low fodmap fruits are great for reducing bloating or anyone with SIBO or IBS.

Pineapple and papaya contain proteolytic enzymes that cleanse the intestinal tract. The enzymes papain and bromelain help to break down undigested protein debris. These 2 superfruits are some of the best foods for gut health!

Cantalope tastes amazing and is super hydrating. The grapes are an antioxidant-rich fruit high in the potent antioxidant resveratrol.

So many benefits from the low fodmap fruits in this fresh fruit salad.

This easy to make tropical fruit salad is seriously the best! And perfect for anyone looking for a liver cleansing low fodmap breakfast.

The low fodmap fruit salad makes 4-6 servings. So, dice up all the fruit for this tropical fruit salad into a large bowl and enjoy fresh. You can store any extras in glass storage containers.

I like to start my morning with this pre-prepped low fodmap fruit salad. The tropical fruit salad can also be packed to work for a late breakfast or snack.

The best time to eat fruit is in the morning on an empty stomach or between meals. The fruit is very easily digested as is passes through the stomach in 20-30 minutes.  Fruit allows the liver to finish the elimination cycle which is crucial for weight loss and gut health.

This low fodmap fruit salad helps to nourish the body with liver cleansing nutrients. The water found in fruit is great for hydrating the body, especially in the morning.

Fruits and vegetables are super important for feeding the microbiome in the colon.

Benefits of eating low fodmap fruits when on the SIBO or Low FODMAP Diet

People following the low fodmap diet or SIBO diet are often eating lots of high-fat foods. A high-fat diet can cause more gut dysbiosis and stress on the liver. Thus, it is important to eat as many low fodmap fruits and low fodmap vegetables to help heal the liver and build a diversity of healthy gut bacteria in the colon.

If you need to follow the low fodmap diet to get rid of SIBO or reduce symptoms of IBS be sure to include low fodmap fruits. This low fodmap tropical fruit salad provides the body with liver cleansing nutrients and antioxidants.

This low fodmap fruit salad is allowed on the phase 2 SIBO diet which is the semi-restricted phase of the SIBO diet. The semi-restricted phase of the SIBO diet is meant to last for 4-6 weeks…. Not forever.

So often people go on such restrictive diets that are not intended to be long term. Fermentable foods are crucial for building diversity in the microbiome in the colon. After SIBO has been eliminated higher fodmap foods should be reintroduced.

Fruits are one of my favorite food and should be included in an anti-inflammatory diet. Fresh fruit is like nature’s candy but with huge health benefits!

This tropical fruit salad brings back memories of traveling through Central America and Mexico. Nothing quite like waking up on a beautiful beach in the tropics and eating a fresh tropical fruit salad.

1 papaya
1 pineapple
1 cantaloupe
2 cups red grapes

To make this low fodmap tropical fruit salad start by using a small knife to peel the outer skin off the papaya, pineapple, and cantaloupe.

Once the outer skin has been peeled cut the fruit into half lengthways. Take out the inner seeds of the cantaloupe with a spoon. Use a knife to cut out the inner core of the pineapple.

Cut the pineapple, cantaloupe, and papaya into smaller 1-inch chunks. Cut the fruit into strips lengthwise then into smaller chunks.

Pluck 2 cups of red grapes from the vine then rinse in water using a colander.

Mix all the fruits into one large bowl and serve this fresh tropical fruit salad into smaller bowls!

According to the Monash University grapes, pineapple and cantaloupe are all low fodmap fruits. They also have an app that you can download onto your phone to find all the different fruits that are low FODMAP. 

For more low FODMAP recipes you may also like this low FODMAP carrot soup, low FODMAP roasted green beans and low FODMAP green salad.