Fruits — FODMAP Guide
Fruits ranked by fructose and polyol content for IBS sufferers
Low FODMAP (Safe)
No. Blueberries are considered low-FODMAP and are generally safe for people with IBS when eaten in moderate portions (up to about 1/4 cup or 40g). They are a nutritious, antioxidant-rich fruit choice on a low-FODMAP diet. Most people tolerate them well without experiencing bloating or gas.
No. Kiwi is low-FODMAP and safe for IBS at up to 2 small kiwifruit per serving. Kiwi contains actinidin, a natural enzyme that aids protein digestion. Clinical studies show that eating 2 kiwifruit daily can improve constipation and bowel regularity. It is one of the most recommended fruits for IBS-C.
No. Lemon is low-FODMAP and safe for IBS in standard amounts (juice of one lemon or a few slices). Lemon juice is an excellent way to add flavor to meals and drinks without adding FODMAPs. Lemon water is one of the safest beverages for people with IBS. Use as a condiment substitute.
No. Oranges are considered low-FODMAP and are generally safe for people with IBS when eaten in moderate portions (up to one medium orange). They are a good source of vitamin C and fiber. Most people tolerate them well, although very large quantities of citrus may still irritate sensitive guts.
No. Papaya is a low-FODMAP fruit that is well tolerated by most people with IBS at a serving of 140g (about 1 cup diced). It contains the enzyme papain, which may actually help with protein digestion. Papaya is a great fruit option during the elimination phase.
No. Pineapple is considered low-FODMAP and is generally safe for people with IBS when eaten in moderate portions (about 1 cup or 140g). Most people tolerate it well without experiencing bloating, gas, or other digestive symptoms. Very large servings may still cause discomfort in some sensitive individuals.
No. Raspberries are low FODMAP at a standard serving of about 30 berries (60g) and are well tolerated by most people with IBS. They are rich in fiber, antioxidants, and vitamin C, making them an excellent fruit choice during all phases of the low-FODMAP diet.
No. Strawberries are considered low-FODMAP and are generally safe for people with IBS when eaten in moderate portions (up to about 5 medium berries or 140g). They are one of the safest fruit options on a low-FODMAP diet. Most people tolerate them well without experiencing digestive symptoms.
Moderate FODMAP (Portion-Dependent)
It depends on the amount. A small serving (1/8 avocado or about 30g) is low-FODMAP and tolerated by most people with IBS. However, larger portions become moderate to high in sorbitol and polyols, which can trigger bloating and discomfort. Careful portion control is key with avocado.
It depends. Coconut FODMAP levels vary by form. Shredded/desiccated coconut is low-FODMAP at up to 60g. Coconut milk (canned) is safe at up to 125ml. Coconut water becomes moderate at larger servings due to sorbitol. Coconut oil is FODMAP-free. Coconut cream is generally safe at moderate amounts.
It depends on the amount. Small portions of grapes (up to about 6 grapes) are low-FODMAP and tolerated by most people with IBS. However, larger servings become moderate to high in excess fructose, which can trigger bloating, gas, and abdominal discomfort. Portion control is important.
It depends on the portion. A small amount of peach (about half a medium peach or 75g) is low FODMAP, but a full peach contains enough sorbitol to trigger symptoms. Canned peaches in syrup are worse due to added sugars. Stick to small fresh portions for the safest option.
It depends on ripeness and portion. Ripe bananas contain more fructans and are moderate-FODMAP at standard portions (one medium banana). Unripe or just-yellow bananas are lower in FODMAPs and better tolerated. Limiting yourself to one-third of a medium banana is the safest approach during elimination.
High FODMAP (Avoid or Limit)
Yes. Apples are high in both excess fructose and sorbitol, making them one of the most common fruit-based IBS triggers. Even a small portion can cause bloating, gas, and abdominal pain. Alternatives like strawberries, blueberries, or kiwi are safer fruit choices on a low-FODMAP diet.
Yes. Cherries are high-FODMAP due to their significant sorbitol and fructose content. Even a small handful (3-4 cherries) can trigger bloating, gas, and diarrhea in people with IBS. Both sweet and sour cherries are high in sorbitol. Dried cherries and cherry juice are even more concentrated. Choose strawberries or blueberries instead.
Yes. Dried apricots are high FODMAP due to extremely concentrated fructose and sorbitol content. The drying process removes water and concentrates sugars, making them much more problematic than fresh apricots. There is no safe serving size during the elimination phase.
Yes. Dried mango is high-FODMAP due to concentrated fructose from the dehydration process. While fresh mango is moderate-FODMAP at small servings, drying removes water and dramatically concentrates the sugar content. Even a small portion of dried mango (30g) exceeds FODMAP thresholds for fructose.
Yes. Mango is high in excess fructose, making it a common IBS trigger that can cause bloating, gas, and abdominal discomfort. Even moderate portions are problematic. While some people may tolerate a very small taste (2-3 slices), it is best avoided during the elimination phase of a low-FODMAP diet.
Yes. Pears are high FODMAP due to excess fructose and sorbitol, making them one of the most common fruit triggers for IBS. Even small portions can cause symptoms in sensitive individuals. Most IBS sufferers should avoid pears during elimination and test carefully during reintroduction.
Yes. Prunes are high FODMAP and a common IBS trigger due to their extremely high sorbitol content. While often recommended as a natural constipation remedy, they can cause severe bloating, gas, and diarrhea in people with IBS. There is no established safe serving size.
Yes. Raisins are high FODMAP due to concentrated fructose from the drying process. A single tablespoon (13g) is borderline low FODMAP, but typical snacking portions far exceed this threshold. Most people with IBS should avoid raisins or limit them to very small amounts mixed into other foods.
Yes. Watermelon is high in both excess fructose and mannitol, making it one of the worst fruit choices for IBS. Even moderate portions can trigger significant bloating, gas, and abdominal pain. Honeydew melon, cantaloupe, or strawberries are much safer alternatives for people following a low-FODMAP diet.
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