11 Low FODMAP fruits – Dietitian portion guide

Are you following a low FODMAP diet and wondering which fruits qualify as low FODMAP?

Fruit is a great choice, but if you have IBS, some fruits may leave you feeling bloated, uncomfortable, or rushing to the toilet.

The good news is that when you’re following a low FODMAP diet, you usually don’t need to avoid fruit completely.

Understanding FODMAPs and choosing the right portion sizes can help you enjoy fruit with fewer symptoms.1,2

This article lists low FODMAP fruits you can include in your diet and identifies some high FODMAP fruits.

What are low FODMAP fruits?

If you’re following, or thinking about starting the Low FODMAP diet, you’ll be glad to know that there are plenty of low FODMAP fruits you can enjoy.

Low FODMAP fruits contain lower amounts of fermentable carbohydrates, usually fructose and polyols, and are often better tolerated.2

You may not know, however, that portion size matters. A fruit can be low FODMAP in a small amount but may become high FODMAP in a larger amount.2,3

Monash University’s guidance, as outlined below, explains which fruits are low in FODMAPs and the exact recommended portion sizes to help you manage your symptoms.3

Monash has tested most fruits and outlined which are low in FODMAPs and the portion sizes at which they can be served, so you can still enjoy them while following a low FODMAP diet!3

List of 11 low FODMAP fruits with portion guides

Based on Monash guidance, commonly tolerated low FODMAP fruits and the recommended portion sizes include3: 

  1. Firm banana – 1 medium (95g)
  2. Kiwi fruit – 2 small kiwis (150g)
  3. Orange – 1 medium (130g)
  4. Strawberries – 5 medium (65g)
  5. Blueberries – 1 cup (125g)
  6. Pineapple – 1 cup (140g)
  7. Cantaloupe melon / Rockmelon – ¾ cup (121 g)
  8. Raspberries – 1/3 cup (58g)
  9. Lemon – 1 tablespoon lemon juice (20ml)
  10. Lime – 1 tablespoon lemon juice (20ml)
  11. Dragon Fruit – 1 medium (330g)

It’s recommended to stick to the portion sizes listed for each low FODMAP fruit.

Eating more than the recommended amount may increase FODMAP intake and trigger symptoms. Enjoy these fruits as snacks or as part of meals.

These low FODMAP fruits can easily be added to your breakfast, for example. You can find 12 low FODMAP breakfast ideas or get inspiration for the best breakfast options for IBS, too!

If you are also following a vegan diet, this page on IBS and vegan diets may also help.

The low FODMAP diet

Sometimes, when you have IBS, you may be recommended to follow the low FODMAP diet by a registered dietitian. It has three stages: elimination, reintroduction, and personalisation.1,4

During the elimination stage, you may be advised to follow a diet that consists of foods low in FODMAPs, including low-FODMAP fruits.

Thankfully though, it is not designed to be followed forever. Short-term restriction may help to reduce symptoms, and then foods are reintroduced to identify your personal triggers.1,4

Research shows this can improve bloating, abdominal pain, and bowel symptoms for many people with IBS.1,2,5,6

You can find out more about IBS support, including the 5 best foods to eat for IBS.

Why some fruits are high in FODMAPs

FODMAPs are fermentable carbohydrates that may be poorly absorbed in the gut.

In IBS, they may trigger some gastrointestinal symptoms such as bloating, pain, wind, and bowel changes.1,4

Some fruits are high in fructose or polyols, which are two common FODMAP groups. These sugars can ferment in the bowel, worsening symptoms in sensitive people.2

This is why one fruit may feel fine, while another causes your symptoms.

High FODMAP fruit

Some fruits are more likely to trigger IBS symptoms because they are higher in FODMAPs.1,2

Common examples include apples, pears, mangoes, cherries, watermelons, peaches, nectarines, and blackberries.2,3

Even some fruit smoothies may be problematic if they combine several high-FODMAP fruits in one large serving.

If you find that bananas trigger symptoms, we’ve written a separate blog about bananas and IBS.

Dietitian support for the low FODMAP diet

Not sure where to start? Take a look at our IBS quiz.

Many people stay stuck in the elimination stage for too long or cut out too many foods when following the low FODMAP diet.

Working with a registered dietitian helps you identify triggers safely, protect gut health, and build a long-term plan that feels realistic and sustainable.4,7

If fruit feels like a guessing game, you don’t have to work it out alone.

At Fresh Approach Nutrition, we provide personalised IBS and low FODMAP support to help you reduce your symptoms without unnecessary food fear, guided by our registered dietitians.

Book an appointment, connect with our team, or schedule your free call now to start your journey towards better gut health.

Summary

You can still enjoy eating fruit whilst following the low FODMAP diet.

Always choose low-FODMAP fruits recommended by Monash and stick to the specified portion sizes. Larger amounts can increase fermentable carbohydrates and may trigger symptoms.

Enjoy low FODMAP fruits as part of your daily intake!

References

  1. Gibson, P.R. and Shepherd, S.J. (2010) ‘Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach’, Journal of Gastroenterology and Hepatology, 25(2), pp. 252–258. doi: 10.1111/j.1440-1746.2009.06149.x.
  2. Staudacher, H.M. and Whelan, K. (2017) ‘The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS’, Gut, 66(8), pp. 1517–1527. doi: 10.1136/gutjnl-2017-313750.
  3. Monash University (2026) The Monash FODMAP Diet App: IBS Central – I have IBS, get the app. Available at: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.
  4. Chey, W.D., Hashash, J.G., Manning, L. and Chang, L. (2022) ‘AGA clinical practice update on the role of diet in irritable bowel syndrome: expert review’, Gastroenterology, 162(6), pp. 1737–1745. doi: 10.1053/j.gastro.2021.12.248.
  5. Bertin, L. et al. (2024) ‘The Role of the FODMAP Diet in IBS’, Nutrients, 16(3), 370. doi: 10.3390/nu16030370.
  6. Molina-Infante, J., Serra, J. and Fernandez-Bañares, F. (2016) ‘The low-FODMAP diet for irritable bowel syndrome: Lights and shadows’, Gastroenterología y Hepatología, 39(2), pp. 55–65. Available at: https://pubmed.ncbi.nlm.nih.gov/27272325/
  7. NICE (2017) Irritable bowel syndrome in adults: diagnosis and management. Clinical guideline CG61. Available at: https://www.nice.org.uk/Guidance/CG61

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