I wish I could say, “just eat low FODMAP fruits and your IBS will magically go away.”
IBS is a complicated situation. But, while you are figuring out how to clean up the health of your gut, I will provide you with 18 low FODMAP fruits, and 7 No FODMAP fruits, for a grand total of 25 options to keep you satiated this summer.
Why is IBS so complicated?
Because IBS is such an individual journey. I could comprise list after list of what to eat and what not to eat, and not all these foods will ever fit into a comfortable, neat little box.
There are many things that I love about the FODMAP guide, but there is one thing that I don’t love about the FODMAP guide, and that is... there are so many amazing foods are given an ‘off limits’ designation, when the food isn’t the problem.
Why do no-FODMAP foods still wreak havoc on our gut?
Currently, according to the Monash University FODMAP guide, bacon, kangaroo and lamb are considered 'NO' FODMAP foods. Does that mean that we can eat a kangaroo to our hearts content? Nope.
Why you might ask? First of all, they're kind of cute and might like to live. But also, if the kangaroo was raised in a teeny-tiny kangaroo pen, and given antibiotics to stop the infection caused by no movement, no sunlight, and stress, this is not going to be good for your gut, GUARANTEED.
Or another example, if a pig is given growth hormones and steroids to fatten it up ASAP (for profit), and is fed genetically modified food, this is not going to be good for your gut, GUARANTEED.
Every BODY is different!
What WILL be good for your gut requires a systematic approach to improving the good bacteria in your intestines. This does not happen overnight. This is not a cookie-cutter approach for ALL people. Using herbs for IBS would be an important approach to look into, since there are many herbs that can begin to reduce inflammation almost immediately.
For instance, someone who has taken multiple rounds of antibiotics will have a different approach to cleaning up their microbiome than someone having never taken antibiotics.
Or another example, someone who is on anti-depressants will have a different approach to microbiome cleanup than someone who is not on any medications.
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Will eating no fodmap or low fodmap fruits assure me that I will have no IBS symptoms?
No. You may have IBS symptoms even while eating fruits are listed as no FODMAP or low FODMAP. Fructose is commonly an irritant for those with IBS and many fruits contains fructose. And if you don’t have a fructose intolerance, you may have a fructan or a sorbitol intolerance, which can also trigger IBS symptoms
You will need to experiment in small doses with various fruits on this list and those on the low FODMAP spectrum to determine which fruits will work for you.
#1 BreadFruit
At 192 grams or half of the large fruit, there is no FODMAPs in this food. If having more than this amount, it will be considered to be a low FODMAP fruit.
Breadfruit comes from an evergreen fruiting tree which is a species in the mulberry and jackfruit family. This fruit grows in Hawaii and the Florida Keyes, and other tropical locations.Faq
Can breadfruit be eaten raw?
Yes, but yikes!
If you can get past the outside appearance of the breadfruit, you will likely be able to enjoy this raw fruit. It has to be nearly rotten on the outside to be able to eat it. It will be extremely soft on the outside and also soft and yellowish on the inside when it’s ready.
I’ve included a video below of how to eat raw breadfruit. Enjoy!
#2 Clementine
One clementine can be eaten with zero FODMAPs, but if eating two clementines, this is a low FODMAP choice.
Clementines are members of the mandarin family and a mix between a tangerine and a Seville orange. These are winter fruits which is perfect since they are high in Vitamin C to help us boost our immunity through the cold and flu seasons.
The skin of a Clementine is smooth and glossy, and they are super easy to peel. Their shape is wider than their height is tall.
#3 Dragon Fruit (Pitahaya)
One dragon fruit can be eaten without any FODMAPs. Although the Monash University FODMAP diet app says to eat this fruit freely and according to appetite.
This is an extremely healthful fruit with many benefits to the body. People use dragon fruit as a facial-paste for acne; a high fiber food; eaten regularly as part of an anti-aging routine; used as an anti-inflammatory for arthritis; and a fruit to assist in weight loss.
The name dragon fruit, also known as strawberry pear or Pitayas, gets its name from its unique shape, somewhat similar to an artichoke with its outer soft spikes being reminiscent of the scales of a dragon.
Kind of looks like a Koi fish if you ask me.
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How would I eat a dragon fruit?
First of all, if you can afford to buy dragon fruit then you are in luck, you can eat it. Cut it in half down the center. Then cut the halves in half. Peel the skin. Eat. Enjoy the heck out of your $8.00 dragon fruit.
#4 Durian
1 cup of cubed Durian is no FODMAP option, and any amount over a cup cubed should be moderated for those with IBS.
Anyone who has had the pleasure of experimenting with this delectable aromatic ‘superfood’ fruit knows that it is definitely an acquired (smell). If you plan to travel with a Durian in a public setting, its probably best to triple-wrap this nutrient rich gift.
Studies have shown it to be a beneficial fruit for digestion, cholesterol, blood pressure, INFERTILITY, and a host of other proven benefits.
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What does durian smell like?
Durian releases a compound called Ethanethiol, which as the fruit ripens creates what many refer to as a rotten onion smell or sewage.
Despite the repulsive aroma of the Durian fruit, it is considered the ‘king of fruits’ in Southeast Asian nations, due to its nutrient-rich superfood qualities.
Forgive the un-bleeped curse words in the video below. But this pretty much sums up a first-time-durian-fruit-eating-experience.
#5 Starfruit
1 medium starfruit can be eaten with no FODMAPSs, and two can likely be eaten without concern. Beyond two, begin to monitor how you feel.
Starfruit, also known as Carambola, is a sweet and tangy fruit that is native to tropical locations and most popular in Southeast Asian nations. The entire fruit is edible and the texture of a starfruit is firm, crunchy, and juicy.
Chinese medicine and Ayurvedic medicine both use starfruit in herbal therapies for a number ailments, including weight loss, inflammation, coughs, fever, diarrhea, chicken pox, ringworm and headaches.
If you are person with kidney issues, consider a different fruit.
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Where can I buy starfruit?
Depending on your location, you may be able to find star fruit in your local markets in the fall and winter months. Asian markets may have it all year, but like most fruit, if starfruit is sold out of season the flavor will not be nearly as good as when you are eating the fruit at peak season.
#6 Navel Oranges
Oranges that have green on their skin are thought to be less ripe. This is actually not the case. When oranges are exposed to heat during the ripening stage, the heat draws the chlorophyll out of the skin, thus the orange starts to turn greener over time, and also ripen more.
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Is A Navel orange high in fodmaps?
No. According to the Monash University app, the current authority on FODMAPs, a medium sized orange has no detectable FODMAPs. If a concentrated juice is consumed, the amount is considered low FODMAP for a ½ cup serving.
#7 Papaya
Papaya contains no FODMAPs up to one cup of diced fruit.
This is considered one of the better fruits for IBS because of the enzyme papain, which assists in the digestion of protein. It has
According to Healthline, besides being delicious, papaya has many nutritive benefits including helping skin tone and damaged skin, digestion, inflammation, heart health, may reduce cancer risk from lycopene, high antioxidants, and nutrient dense in vitamin C, A, folate and potassium.
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How do you pick a papaya?
When picking a papaya, smell for a sweetness near the stem. To the touch, it will be similar to a ripe avocado with your finger slightly sinking into the fruit. The color should be yellow to orange-red. A slight amount of green on the fruit is okay. Just wait a day to eat it, or place it a paper bag for a day to ripen.
Here are 17 more Low FODMAP Fruits to make your gut happy:
Conclusion
As I have mentioned and will reiterate, not all fruits will affect all people the same way. Some articles will tell you, DO NOT eat strawberries because the fiber is not soluble, other articles will tell you strawberries are the best fruits to have with IBS.
With so much different information out there, it can be very confusing to someone who is in pain and just wants to eat like a normal person. The no to low FODMAP option is just that, an option. It is a VERY GOOD starting point in small quantities to see what works for you.
The no FODMAP or low FODMAP fruits are not a guarantee. Trial and error in small portions will be your best bet.
Happy healing friends!
