Low FODMAP fruits and 5 ways to eat them

Do you feel limited by what seems like a lack of options when it comes to low FODMAP fruit? Are you struggling to get your two serves per day? Here are our top 5 ways to eat low FODMAP fruit.

Which fruit is low FODMAP?

Fruit can be tricky on a low FODMAP diet since a large amount of it is high FODMAP. For this reason it’s important you monitor your portion sizes.  Keep in mind that 1 serve of fruit = 150g. Some low FODMAP portion sizes for common fruit include:

• Unripe common banana (100g)
• Firm sugar banana (100g)
• Blueberries (40g)
• Rockmelon (120g)
• Grapes (150g)
• Kiwi Fruit (150g)
• Mandarin (125g)
• Papaya (140g)
• Raspberries (60g)
• Rhubarb (150g)
• Strawberry (150g)

Fruit is great on its own or in a low FODMAP fruit salad. But why not get creative and try out our top 5 ways to eat low FODMAP fruit?

1. Low FODMAP fruit smoothie

Smoothies are such a versatile way to get in your 2 serves of fruit each day. Not only can you vary the type of fruit you use, but you can also vary the base and flavour.

The great thing is, that you can have a smoothie any time of day. They are great for an on the go breakfast, a mid-afternoon snack or even dessert.

A banana and peanut butter smoothie or strawberry, blueberry and lime smoothie are two options we love to have on high rotation.

Banana and peanut butter smoothie

Ingredients

• 1 medium just-ripe banana, sliced
• 1 cup almond milk
• 1 tablespoon natural peanut butter
• 1 tablespoon maple syrup
• 1 tablespoon LSA

Method

Add all ingredients to a blender and process until smooth. Enjoy!

Strawberry, blueberry and lime smoothie

Ingredients

• 40g blueberries (fresh or frozen)
• 100g strawberries (fresh or frozen)
• ½ lime, juiced
• 200g plain or vanilla lactose-free yoghurt
• ¼ cup almond milk
• 1 tbsp chia seeds
• 1 tbsp maple syrup
• 1 vanilla pod, seeded (optional)

Method

Place all ingredients in blender and pulse on high until ingredients are well combined and smooth. Serve in a tall glass and enjoy.

2. Low FODMAP fruit and yoghurt

Fruit and yoghurt is a refreshing way eat fruit and particularly filling with the high protein addition of yoghurt. You can buy it while out and about, or prepare it in the comfort of your own home.

You can enjoy it the simple way, with one type of fruit and plain lactose-free greek yoghurt. Alternatively, you could make up your own low FODMAP fruit salad to take to work with your favourite lactose-free yoghurt for morning tea during the week.

3. Homemade fruity baked goods   

The sky is the limit when it comes to homemade baked goods. The great thing is that there are so many recipes where fruit is a perfect addition.

If you make them at home, you know exactly what is in them and can be sure that they are low FODMAP. You can make up a big batch at the start of the week and keep them in the fridge to enjoy throughout the week.

We recommend whipping up a batch of low FODMAP muffins for a 3pm snack!

Low FODMAP blueberry muffins

20 minutes preparation time, 15-20 minutes cooking time. Makes 12 muffins.

Ingredients

• ¼ cup buckwheat groats
• 4 gluten-free weetbix, crushed
• ⅓ cup brown sugar
• 1¼ cup gluten-free flour
• 2 tsp bicarbonate soda
• 1½ tsp cinnamon
• 3 eggs, lightly beaten
• ⅓ cup macadamia oil
• ½ cup lactose-free milk
• 2 cups blueberries
• Pepita seeds
• Additional brown sugar to serve

Method

1. Preheat the oven to 180℃ and line a 12 cup muffin tin with muffin cases.
2. Cook ¼ cup buckwheat groats in water as per packet instructions. Set aside and allow to cool.
3. In a mixing bowl, combine the cooked buckwheat, gluten-free weetbix, sugar, gluten-free flour, bicarb soda and cinnamon.
4. In a separate bowl, whisk the eggs, macadamia oil and lactose-free milk.
5. Stir the wet ingredients through the dry ingredients until just combined. Mix the blueberries through the batter then divide evenly between the muffin cases.
6. Sprinkle each muffin with additional brown sugar and pepita seeds and bake for 15-20 minutes.
7. Serve warm.

4. Stewed low FODMAP fruit

Stewed fruit is a great topping for all kinds of food including oats, muesli, lactose-free yoghurt and even lactose-free or coconut ice cream. It’s really simple to make and you can mix up the type of fruit you use each time.

Stewed rhubarb and mandarin with star anise and ginger is the perfect way to supercharge oats. Or for something a little bit different, you could try grilled pineapple with maple syrup and cinnamon.

Stewed rhubarb and mandarin with star anise and ginger

5-10 minutes preparation time, 15 minutes cooking time. Serves 4 

Ingredients

• 1 cup water
• 1 bunch rhubarb, washed and chopped into small pieces
• 1 orange, peeled, deseeded and chopped
• 4 imperial mandarins, peeled, deseeded and chopped
• 1 tbsp star anise
• 1 tsp allspice
• ½ tsp ginger, grated

Method

1. Bring 1 cup of water to boil in a medium-size saucepan.
2. Add the rhubarb, orange and mandarin and gently stir.
3. Sprinkle with herbs and spices.
4. Reduce heat and simmer for approximately 10 minutes, (or until the fruit is soft and broken down), occasionally stirring gently.

Grilled pineapple with maple syrup and cinnamon

5 minutes preparation time, 8 minutes cooking time. Serves 2

Ingredients

• ½ small pineapple
• 3 tbsp maple syrup
• 1 tsp extra virgin olive oil
• 1 tbsp fresh lime juice
• 1 tsp ground cinnamon
• Cooking oil spray
• Lactose-free or soy vanilla ice cream
• ¼ cup walnuts, chopped

Method

1. Cut pineapple into four 1cm thick slices and carve out the centre core with a small knife. Place a single layer of pineapple slices in a large flat dish.
2. Combine maple syrup, olive oil, lime juice and cinnamon in a small bowl and pour over pineapple. Refrigerate for 30 minutes, turning pineapple in marinade once or twice.
3. Spray a large grill pan, or BBQ, with cooking oil spray and heat over medium heat.
4. Grill pineapple slices in batches for 2 minutes on each side, or until tender and golden, basting once or twice with the remaining marinade,
5. Allow pineapple to cool slightly before serving with a scoop of ice cream and chopped walnuts.

5. Low FODMAP fruit in salad   

Adding fruit is a great way to take your salad to the next level. Not only does it add some sweetness to the dish, but it is a great way to help you meet the recommended 2 serves of fruit and 5 serves of vegetables each day.

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board May 2022