• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Amber's Natural Nutrition
  • Home
  • Healing SIBO
  • Healing Foods
  • Genetics
  • Insulin Resistance
  • Recipes

A List of Low Fodmap Fruits and High Fodmap Fruits

June 12, 2020 by Amber

 

 
This list of low fodmap fruits allowed on the low fodmap diet is full of gut cleansing fruits. High fodmap fruits can be problematic for people with IBS. Identifying high fodmap trigger fruits is helpful for those suffering from IBS.
 

Disclaimer: This site contains affiliate links. As an amazon associate I earn from qualifying purchases.

 

​Fodmaps are fermentable and poorly absorbed short-chain carbohydrates. These indigestible sugars are fermented upon by bacteria in the bowel.

Fodmaps are like fast food for bowel bacteria which trigger IBS symptoms such as bloating, gas, and abdominal pain. High fodmap foods are increasingly problematic for people with small intestinal bacterial overgrowth.

Excess fermentation of fodmaps in the small intestine by bacteria will trigger bloating. People with SIBO often notice high fodmap fruits will trigger uncomfortable digestive symptoms.

Reducing high fodmap foods has been shown to reduce symptoms associated with IBS. There are different types of fodmaps in food. Identifying high fodmap trigger foods is beneficial to know which foods you react to.

Instead of avoiding all high fodmap foods identify which high fodmap foods trigger your digestive symptoms. Many people react to certain fodmaps but not all.

You can identify high fodmap trigger foods by removing all high fodmap foods for 2 weeks. After 2 weeks of consuming no fodmaps test 1 high fodmap food at a time. You can test each high fodmap food by eating one high fodmap food at a time.

Pay attention to any digestive symptoms such as bloating, gas, abdominal pain, or diarrhea. Test 1 high fodmap food every 3 days taking note of symptoms in the following 3 days.

The primary fodmaps in fruit are fructans, monosaccharides, and polyols. The fruit sugar fructose is a monosaccharide. Polyols are sugar alcohols such as sorbitol, mannitol, maltitol, xylitol, polydextrose, and isomalt.

Fructose is the only important monosaccharide that can potentially act as a fodmap. Fructose is a single sugar found in every fruit. It is the excess fructose found in fruits that is problematic for people with IBS.

Fructose is better absorbed across the lining of the bowel when “piggybacked” with glucose. When fructose is found in excess in comparison to glucose the absorption of fructose is slower. This results in fructose malabsorption which can worsen IBS symptoms.

It is often the quantity of fructose that can trigger IBS symptoms thus it is best to limit the total fruit quantity to the size of a medium orange at one time. Wait at least 2 hours before eating more fruit. This will reduce the chances of triggering digestive symptoms associated with fodmaps in fruit.

Here is a list of low fodmap fruits and high fodmap fruits.

Low Fodmap Fruits

  • Strawberries
  • Pineapple
  • Raspberries
  • Passionfruit
  • Mandarins
  • Oranges
  • Kiwi
  • Lemon
  • Lime
  • Grapes
  • Honeydew
  • Cantaloupe
  • Blueberries
  • Papaya
  • Dragan fruit
  • Star fruit
  • Green banana

High Fodmap Fruits

  • Ripe bananas
  • Boysenberries (free fructose)
  • Persimmon (fructans)
  • Watermelon (fructans, free fructose, and polyols)
  • Raisins and sultanas
  • Plums (polyols)
  • Pears (free fructose and polyols)
  • Peaches (fructans and polyols)
  • Nectarines (fructans and polyols)
  • Mango (free fructose)
  • Grapefruit
  • Cherries (free fructose)
  • Blackberries (polyols)
  • Apricot (polyols)
  • Apples (free fructose and polyols)

​
Which high fodmap fruits do you notice triggering IBS symptoms? Do all high fodmap fruits aggravate your symptoms or just a few? Identifying your trigger foods can help to reduce your IBS symtoms.

If you need some low fodmap recipes check out this low fodmap fruit salad, low fodmap chicken and rice soup with lemon or SIBO friendly vegetable stir fry.

Related Articles:

Low Fodmap Diet for SIBO and IBS

SIBO Diet Phase 1

Low Fodmap Vegetables

References:

The Complete Low Fodmap Diet 

https://pubmed.ncbi.nlm.nih.gov/30644587/

https://pubmed.ncbi.nlm.nih.gov/29159993/

Dr Nirala Jacobi's SIBO Course
Share this post
Share on Facebook
Facebook
Pin on Pinterest
Pinterest
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Filed Under: Healing Foods, Healing SIBO

Previous Post: « Low Fodmap Fruit Salad
Next Post: 7 of the Most Common Food Intolerances »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hey! I’m Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten-free.

Learn more

  • Facebook
  • Instagram
  • Pinterest

Grab My Gut Health Guide

Popular posts

Bile and SIBO: The Underlying Cause of SIBO

Liver Health and Weight Loss – How to Detox a Fatty Liver

The Best Liver Cleansing Foods

How to Reverse Insulin Resistance for Weight Loss

The Connection Between a Choline Deficiency Fatty Liver and PEMT Gene Mutation

DISCLAIMER
This site utilizes cookies and contains affiliate links.

The information provided on Amber’s Natural Nutrition is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Amber’s Natural Nutrition is not liable for how the information is used and cannot be held responsible or guarantee any results. You alone are solely and personally responsible for the results, and your success depends primarily on your own effort, motivation, commitment, and follow-through. Amber’s Natural Nutrition is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.

Footer

  • Home
  • Blog
  • About
  • Consulting
  • Contact
  • Privacy Policy
  • Services
  • Breakfast Recipes
  • Healthy Snacks
  • Salads and Dressings
  • Healthy Soups
  • Smoothies
  • Low FODMAP Recipes
  • Healthy Treats
  • Beverages
  • Dinner Recipes

Healthy Recipes

gluten free dinner recipes

8 Gluten Free Dinner Recipes

healthy oatmeal recipe

Healthy Oatmeal Recipe with Chia and Hemp Seeds

vegan caesar dressing

Vegan Caesar Dressing Recipe

Follow

  • Facebook
  • Instagram
  • Pinterest

Copyright © 2021 Amber's Natural Nutrition