Some Fruit are off limits on the Low Fodmap diet.

Fortunately, there are still many different types that are safe to enjoy.

Here’s a complete list of low FODMAP fruits and their portion/serving sizes, according to data from Monash University.

Important

The appropriate portion size is listed next to each food in brackets, and represents what portion you can have in one sitting. Nutritional guidelines recommend two serves of fruit per day, however, from a low FODMAP point of view, make sure you leave a three hour gap or more in between serves.

You may also notice that some fruits contain no or trace amounts of FODMAPs and you may be wondering whether you can eat these freely and not worry about portion size, just like the “free” low FODMAP vegetables. At this stage, the same recommendation of one serve per sitting is suggested, as there are other molecules in fruit that may irritate the gut in those who are sensitive.

Lastly, you can download the list for printing or saving below.

Low FODMAP Fruits And Their Portion Sizes

• Avocado (1/8 avocado)
• Banana, common, ripe (1/3 medium fruit)
• Banana, common, unripe/firm (1 medium)
• Banana, sugar, firm (1 medium)
• Blueberry (20 berries)
• Breadfruit (1/2 fruit)
• Cantaloupe (1/2 cup)
• Carambola (1 medium)
• Clementine (1 medium)
• Coconut (1/2 cup)
• Cumquats (4 fruits)
• Dragon fruit (1 medium)
• Durian (2 durian segments)
• Grapes, all varieties (1 cup)
• Guava, ripe (1 medium)
• Kiwi fruit, all varieties (2 small)
• Lemon juice (1 tsp)
• Lime juice (1 tsp)
• Longan (5 longons)
• Mandarin (1 medium)
• Mangosteen (1 medium)
• Melon, honeydew (1/2 cup)
• Orange (1 medium)
• Passionfruit (1 whole pulp)
• Paw paw (1 cup)
• Pear, prickly (1 medium)
• Pineapple (1 cup)
• Plantain (1 medium)
• Rambutans (2 rambutans)
• Raspberries (10 berries)
• Rhubarb (1 cup)
• Rockmelon (1/2 cup)
• Star fruit (1 medium)
• Strawberry (10 medium)
• Tamarind (4 fruits)

Want to download or print the full low FODMAP fruit list?

Click the green button below to download the full low FODMAP fruit list (preview image shown here):

Or click here to download the list.

If you have any feedback or suggestions for this list, or you just found it very useful, please let us know in the comments below.

The post Low FODMAP Fruits: A Complete List Including Portion Sizes and Printable PDF Chart appeared first on DIET vs DISEASE.