Low FODMAP fruit:
what to know about fructose, sorbitol and ripeness

Fruit is one of the most confusing parts of the low FODMAP diet. An apple and an orange look like the same kind of food. Yet one is high FODMAP at a typical serving, and the other has a low FODMAP serving.

The difference comes down to two things: the balance of sugars inside the fruit, and whether it contains a polyol. Once you know those two ideas, fruit gets much easier to understand.

The two FODMAPs found in fruit

According to Monash University, the main FODMAPs in fruit are excess fructose and sorbitol. Some fruits also contain fructans or mannitol, but the first two explain most of the picture.

Excess fructose

Fruit contains fructose and glucose. Your small intestine absorbs glucose easily, and glucose helps it absorb fructose too.

When a fruit holds more fructose than glucose, the extra fructose is harder to absorb. It draws water into the small intestine, and some of it reaches the large intestine, where bacteria ferment it. In some people with IBS, this may contribute to bloating, discomfort or loose stools.

That is why the problem is excess fructose, not fructose in general. Our guide to low FODMAP sweeteners uses the same idea to explain honey and agave.

Monash lists apples, pears, mangoes, cherries, figs, watermelon and dried fruit among the fruits high in excess fructose.

Sorbitol

Sorbitol is a polyol, the "P" in FODMAP. It is absorbed slowly and only in part, so much of it travels on to the large intestine.

Monash lists apples, cherries, peaches, plums and nashi pears among the fruits rich in sorbitol. Notice that apples and cherries appear on both lists.

Fruits with a low FODMAP serving

Monash lists cantaloupe, kiwifruit, mandarin, orange, pineapple and blueberries as low FODMAP alternatives. Strawberries, raspberries, grapes and papaya are other common fruits with a low FODMAP serving in Monash testing.

"Low FODMAP serving" is the important phrase here. A fruit with a low FODMAP serving can still become moderate or high in a much larger portion. The serving sizes themselves change as foods are retested, so the Monash University FODMAP app is the place to check current figures. Our article on FODMAP serving sizes explains why the amount matters as much as the food.

Ripeness changes the picture

Fruit keeps changing after it is picked, and so can its FODMAP content.

Bananas are the classic example. Monash has tested firm and ripe bananas separately, and the low FODMAP serving for ripe banana is smaller. As a banana ripens, its fructan content can rise. That is why our chocolate banana bread uses slightly underripe bananas.

Ripening does not work the same way for every fruit, though. You cannot assume that riper always means higher.

Dried fruit and juice: the same fruit, a bigger dose

Drying a fruit removes the water but keeps the sugars. A small handful of raisins comes from a much bigger pile of grapes. So dried fruit packs more FODMAPs into a small volume, and it is easy to eat a lot of it.

Juice works in a similar way. One glass of apple juice can hold the juice of several apples, without the fibre that slows you down. Our drink aisle guide explains why apple and pear juice are common bases in mixed juices.

On ingredient lists, look for apple juice concentrate, pear juice concentrate and dried fruit in cereal bars, yogurts, sauces and "no added sugar" products. They can be used as sweeteners. Our checklist of hidden FODMAPs lists more of these terms.

FODMAP stacking: two fruits in one bowl

Several low FODMAP servings in one meal can add up to a larger FODMAP load. This is often called FODMAP stacking. A fruit salad that combines large portions of several fruits is a good example.

This does not mean you need a strict rule for every snack. It means it can help to notice portion sizes when you eat several fruits together, especially during the elimination phase.

Fruit after the elimination phase

The strict elimination phase is temporary. During reintroduction, fructose and sorbitol are usually tested as separate groups. Some people find they tolerate one and not the other. Others tolerate both in normal portions.

That is useful to know, because fruit brings fibre, vitamins and variety. The goal is to build the most varied diet you personally tolerate, ideally with support from a FODMAP-trained dietitian.

Let Belly Buddy read the fruit on the label

Fresh fruit has no ingredient list. A fruit yogurt, a smoothie or a cereal bar does, and fruit can appear there as concentrate, purée or dried pieces. Scan the ingredient list with Belly Buddy to get a clearer view of its FODMAP profile. Belly Buddy flags declared sources of excess fructose, sorbitol and other FODMAPs when they appear in the ingredient list. It works with what the manufacturer declares, so it cannot tell you the exact amount of fruit in a product.

Our rating method explains how Belly Buddy analyses ingredients and reaches a verdict.

Belly Buddy is not affiliated with or endorsed by Monash University. Our FODMAP information is informed by publicly available scientific sources, including research from Monash University.