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? Well, today we give you our top 5 ways to eat low FODMAP fruit. But first, which fruit is low FODMAP?
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:
- Unripe common banana (100g)
- Firm sugar banana (100g)
- Blueberries (40g)
- Rockmelon (120g)
- Grapes (150g)
- Kiwi Fruit (150g)
- Mandarin (125g)
- Papaya (140g)
- Raspberries (60g)
- Rhubarb (150g)
- Strawberry (150g)
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?
#1 Low FODMAP fruit smoothie
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, 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. Why not give our banana and peanut butter smoothie or our strawberry, blueberry and lime smoothie a try?
#2 Low FODMAP fruit and yoghurt
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.
#3 Homemade fruity baked goods
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. Our blueberry muffins are the perfect 3pm snack! Home-made goodies can also be a great addition if you are having a get-together with friends. Why not try bringing our individual fruit crumbles along to your next dinner party for dessert?
#4 Stewed low FODMAP fruit
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. Why not try our stewed rhubarb and mandarin with star anise and ginger on top of some oats this week? For something a little bit different, you could also try our grilled maple syrup and cinnamon pineapple.
#5 Low FODMAP fruit in salad
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. Never tried it before? Give our chicken, rocket and walnut salad with blueberries a try, you won’t be disappointed!
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, to make this as easy for you as possible.