Understanding FODMAPs and Cherries
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive issues for some people, especially those with IBS. When these sugars reach the large intestine, they ferment, leading to gas, bloating, and abdominal discomfort. Cherries are a concern on a low FODMAP diet due to their high content of excess fructose and sorbitol. The amount of FODMAPs varies with ripeness and form, but they are consistently present in amounts that can trigger digestive upset.
Monash University's Role in FODMAP Research
Monash University in Australia is a leading authority on the low FODMAP diet. They developed and tested the diet, creating a detailed database of foods and their FODMAP content, available through their mobile app. The app uses a traffic light system to indicate if a food is low (green), moderate (amber), or high (red) in FODMAPs. This app is the most reliable source for up-to-date, portion-specific FODMAP information. Their research provides a precise understanding of FODMAP levels in cherries, showing that a small serving may be permissible.
Can You Eat Cherries on a Low FODMAP Diet?
While avoiding cherries is generally advised during the low FODMAP diet's elimination phase, the answer depends on the portion size. Monash University's testing suggests a very small serving can sometimes be tolerated.
- Fresh Cherries: Monash has found that two fresh cherries are considered low FODMAP. Larger quantities can increase the FODMAP load.
- Sour (Tart) Cherries: Currently, Monash University does not distinguish between different cherry varieties. Therefore, assume sour cherries are high in FODMAPs and use caution with portion size.
- Dried, Frozen, and Cooked Cherries: Processing cherries does not reliably reduce their FODMAP content. Drying concentrates sugars, making dried cherries higher in FODMAPs. Cooking does not significantly alter the FODMAP profile. Avoid dried, frozen, or cooked cherries during the elimination phase.
Comparing High and Low FODMAP Fruits
Here is a comparison of cherries with low and high FODMAP fruits, based on Monash University data. Note: Portions are general; check the Monash app for serving sizes.
| Fruit | FODMAPs Present | High FODMAP Status | Notes |
|---|---|---|---|
| Cherries | Excess Fructose, Sorbitol | Yes (above 2 cherries) | Small portion is low FODMAP. All forms are generally high. |
| Apples | Excess Fructose, Sorbitol | Yes | High-FODMAP; avoid during elimination. |
| Mango | Excess Fructose | Yes | Can trigger issues due to excess fructose. |
| Watermelon | Excess Fructose, Fructans, Mannitol | Yes | Often causes issues. |
| Strawberries | None (Low FODMAP) | No | A safe fruit for the elimination phase. |
| Kiwi Fruit | None (Low FODMAP) | No | Widely tolerated. |
| Oranges | None (Low FODMAP) | No | Safe choice. |
| Blueberries | None (Low FODMAP) | No | Safe berry option. |
| Grapes | None (Low FODMAP) | No | Well-tolerated. |
The Three-Phase FODMAP Approach
The low FODMAP diet is a three-phase diagnostic process to understand how your body reacts to specific FODMAPs, including those in cherries.
Phase 1: Elimination
Remove all high FODMAP foods, including most cherries, for 2-6 weeks. The goal is to reduce symptoms. Stick to the two-cherry portion, but avoid them entirely for best results.
Phase 2: Reintroduction
Systematically reintroduce high FODMAP food groups, one at a time, to test your tolerance. Test your reaction to foods high in excess fructose and polyols, like cherries, in increasing amounts. Work with a FODMAP-trained dietitian to identify your personal threshold.
Phase 3: Personalization
Create a personalized diet that limits only the specific FODMAPs and quantities causing problems, allowing a wider variety of foods. You might tolerate more cherries than initially thought. The Monash University Low FODMAP Diet app provides guidance.
Conclusion: Managing Cherries on a Low FODMAP Diet
Cherries are nutritious but are generally not considered low FODMAP because of their excess fructose and sorbitol. According to research from Monash University, only a very small serving of two fresh cherries is low FODMAP. All other forms are considered high FODMAP. Avoid cherries during the elimination phase and test your tolerance during reintroduction, with a dietitian's help. Use gut-friendly alternatives like strawberries, blueberries, oranges, and kiwi. By understanding the FODMAP content, you can maintain a balanced diet while supporting digestive health.
Low FODMAP Alternatives to Cherries
- Strawberries: Low FODMAP and rich in antioxidants.
- Blueberries: Safe to enjoy in generous portions.
- Grapes: Well-tolerated, providing a sweet flavor.
- Kiwi Fruit: Contains actinidin, which aids in digestion.
- Oranges: Good source of vitamin C and fiber.
- Pineapple: Low FODMAP in generous portions and contains bromelain, aiding digestion.
These fruits can help you maintain your dietary restrictions and digestive system health.
