If you are trying to alleviate IBS symptoms by eating low FODMAP foods, but still want to eat a nutritionally rich and balanced meal, we know that picking the right fruits might be tough. Below we share the good fruits from the bad when it comes to a low FODMAP diet.
Low FODMAP fruits to eat for IBS
Low FODMAP Blueberries:
Blueberries are a great low FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries. Avoid foods that are super-heavy in blueberries, such as blueberry pie, or yogurt with a ton of blueberries
Low FODMAP Strawberries:
Strawberries are a sort of wonder food! Many studies have found no detectable FODMAP ingredients in strawberries. For this reason, you may be able to eat larger quantities of strawberries without any IBS repercussions. One serving size is approximately 140 grams, or 10 to 12 strawberries. Ripe strawberries will feel firm and plump to the touch. Grocers and farmers markets usually sell them in different sizes and quantities, so make sure to count your serving before digging in!
Low FODMAP Oranges:
Oranges are also a low FODMAP fruit. Stick to eating one medium size orange in one meal / sitting. Like with blueberries, you should avoid highly-concentrated forms such as orange juice. When eating citrus fruits, try to space out your servings by two to three hours.
Low FODMAP Grapes:
Like the other foods listed here, grapes are low in fructose and can be a "safe" food if you have IBS. Grapes also have a number of other health benefits: they are high in micro-nutrients Vitamin C and Vitamin K, as well as high in antioxidants. In terms of how to eat them, we like grapes because they are versatile. Eat them fresh off the stem, or work them into a fresh salad or sandwich mix
Low-FODMAP Fruit Overview
Picking the right fruits may mean the difference between a calm meal and a problematic one. Stick to the four fruits listed above: blueberries, strawberries, oranges, and grapes for a healthy and tummy-pleasing way to enjoy your next meal.