Performance Nutrition: Low FODMAP Fruits for Fueling
Andrew Dole, RDN
Everyday Chef & Performance Nutrition Expert, Fruits & Veggies—More Matters Full Bio
For FODMAP-sensitive people, like those with Irritable Bowel Syndrome, finding the right fruits to snack on doesn’t need to be hard. In fact, there are more fruits to choose from than you may think.
What is FODMAP? Fermentable Oligo Di MonoSaccharides and Polyols (FODMAP) is a group of poorly digested sugars naturally found in foods. These sugars are highly fermentable by bacteria found in the large intestines and can be the cause for gas, bloating, and other symptoms of irritable bowel syndrome (IBS). Many foods contain FODMAP sugars: fruits, dairy, beans, wheat, and vegetables.
Some fruits, especially dried, contain higher amounts of fructose or sugar polyols which can cause some individuals to develop uncomfortable IBS-like symptoms. Apples, apricots, mangos, peaches, avocados and cherries are a few of the fruits high in fructose and polyols.
Fortunately, there is no reason to avoid these fruits. Most people can tolerate a small amount of their trigger foods. The general rule is: moderation not elimination. Working with a registered dietitian (RD/RDN) to manage diet and uncover individual food triggers is recommended.
More importantly, there is a big list of fruits that are low in FODMAPs and easy on the digestive system.
Grapes, all colors
Don’t recognize a few of these fruits? What a great opportunity to try something new. Many new and exciting fruits can be found in local ethnic markets at very affordable prices.