Low Fodmap Fruit Salad with the Best Low Fodmap Fruits

This low-fodmap fruit salad is made with liver-cleansing low-fodmap fruits! Grapes, cantaloupe, papaya, and pineapple are all low-fodmap fruits used to make this fodmap-friendly fruit salad. Nothing quite like indulging in fresh fruits on a hot summer day!

These low-fodmap fruits are great for reducing bloating for anyone with SIBO or IBS. The best fruits to eat with IBS are low fodmap fruits, as they are the least likely to cause digestive symptoms. If you need more breakfast recipes for irritable bowel syndrome, this liver cleansing low fodmap fruit salad is a light and refreshing breakfast that will energize you.

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

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

There are so many benefits from the low fodmap fruits in this fresh fruit salad.

This easy-to-make IBS breakfast fruit salad is seriously the best! And perfect for anyone looking for liver-cleansing IBS breakfast ideas.

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. A safe serving size would be to eat 1 cup servings at at time to be sure that you have a low fodmap portion.

I like to start my morning with this pre-prepped low fodmap fruit salad. It 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 easily digested as it passes through the stomach in 20-30 minutes and is a great way to start your day. 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 excellent for hydrating the body, especially in the morning.

Fruits and vegetables are crucial 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 or SIBO diet often eat lots of high-fat foods. A high-fat diet can cause more gut dysbiosis and stress on the liver. Thus, eating as many low-fodmap fruits and low-fodmap vegetables is essential 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, include low-fodmap fruits. Eating this low fodmap fruit salad is an easy way to provide the body with liver-cleansing nutrients and antioxidants.

If you’re looking for SIBO diet breakfast recipes, this low fodmap fruit salad is allowed on the phase 2 SIBO diet, which is the semi-restricted 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 restrictive diets that are not intended to be long-term. Fermentable foods are crucial for building diversity in the microbiome in the colon. After eliminating SIBO, you can reintroduce higher fodmap foods.

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 substantial health benefits! I love the sweet flavor of pineapple and grapes.

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.

Low Fodmap Fruit Salad Ingredients

• 1 papaya
• 1 pineapple
• 1 cantaloupe
• 2 cups red grapes

To make this low fodmap fruit salad, start with 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 a large mixing bowl and serve a cup of fruit salad in smaller bowls!

Low fodmap serving sizes of grapes, pineapple, cantaloupe and papaya

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

Following is the portion size allowed for each low-fodmap fruit in this fruit salad to maintain a low-fodmap serving according to the Monash fodmap app

• papaya/ paw paw – 1 cup
• pineapple – 1 cup
• cantaloupe – 3/4 cup
• Grapes – 6 grapes ( 9 grapes is moderate in the fructose fodmap and 15 grapes is high in the fodmap fructose but low in the rest)

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