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Do you feel limited by what seems like a lack of options when it comes to low FODMAP fruit? Are you struggling to get your two serves per day? Here are our top 5 ways to eat low FODMAP fruit.
Fruit can be tricky on a low FODMAP diet since a large amount of it is high FODMAP. For this reason it’s important you monitor your portion sizes. Keep in mind that 1 serve of fruit = 150g. Some low FODMAP portion sizes for common fruit include:
Fruit is great on its own or in a low FODMAP fruit salad. But why not get creative and try out our top 5 ways to eat low FODMAP fruit?
Smoothies are such a versatile way to get in your 2 serves of fruit each day. Not only can you vary the type of fruit you use, but you can also vary the base and flavour.
The great thing is, that you can have a smoothie any time of day. They are great for an on the go breakfast, a mid-afternoon snack or even dessert.
A banana and peanut butter smoothie or strawberry, blueberry and lime smoothie are two options we love to have on high rotation.
Add all ingredients to a blender and process until smooth. Enjoy!
Place all ingredients in blender and pulse on high until ingredients are well combined and smooth. Serve in a tall glass and enjoy.
Fruit and yoghurt is a refreshing way eat fruit and particularly filling with the high protein addition of yoghurt. You can buy it while out and about, or prepare it in the comfort of your own home.
You can enjoy it the simple way, with one type of fruit and plain lactose-free greek yoghurt. Alternatively, you could make up your own low FODMAP fruit salad to take to work with your favourite lactose-free yoghurt for morning tea during the week.
The sky is the limit when it comes to homemade baked goods. The great thing is that there are so many recipes where fruit is a perfect addition.
If you make them at home, you know exactly what is in them and can be sure that they are low FODMAP. You can make up a big batch at the start of the week and keep them in the fridge to enjoy throughout the week.
We recommend whipping up a batch of low FODMAP muffins for a 3pm snack!
20 minutes preparation time, 15-20 minutes cooking time. Makes 12 muffins.
Stewed fruit is a great topping for all kinds of food including oats, muesli, lactose-free yoghurt and even lactose-free or coconut ice cream. It’s really simple to make and you can mix up the type of fruit you use each time.
Stewed rhubarb and mandarin with star anise and ginger is the perfect way to supercharge oats. Or for something a little bit different, you could try grilled pineapple with maple syrup and cinnamon.
5-10 minutes preparation time, 15 minutes cooking time. Serves 4
5 minutes preparation time, 8 minutes cooking time. Serves 2
Adding fruit is a great way to take your salad to the next level. Not only does it add some sweetness to the dish, but it is a great way to help you meet the recommended 2 serves of fruit and 5 serves of vegetables each day.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board May 2022