Are gooseberries low in FODMAP?

November 24, 2025 •

3 min read

According to FODMAP experts like those at Monash University, the FODMAP status of common gooseberries (Ribes uva-crispa) is currently untested. This makes it difficult to know for certain if gooseberries are low in FODMAP for those with IBS, unlike other berries that have been formally analyzed.

Quick Summary

The FODMAP content of common gooseberries remains officially unknown as they are an untested fruit by Monash University. Personal tolerance and portion sizes are key considerations for consumption on a low FODMAP diet.

Key Points

Untested Status: Common gooseberries (Ribes uva-crispa) are currently untested for FODMAPs by Monash University, so their content is unknown.
Cape Gooseberries are Low FODMAP: A distinct variety, the cape gooseberry, is confirmed to be low in FODMAPs at a specific serving size.
Personal Testing is Recommended: For common gooseberries, individuals with well-managed symptoms should only test their personal tolerance under the guidance of a dietitian.
Nutrient-Rich: All types of gooseberries are rich in Vitamin C, fiber, and antioxidants, offering excellent health benefits for those who can tolerate them.
Safe Alternatives Available: Many other delicious berries like strawberries, blueberries, and raspberries are confirmed to be low FODMAP and safe for consumption.
Consider Variety and Ripeness: The FODMAP content can be influenced by factors like berry type, ripeness, and serving size, making precise testing crucial.

Gooseberries and the Low FODMAP Diet: What You Need to Know

For those managing Irritable Bowel Syndrome (IBS) or other digestive issues, navigating the low FODMAP diet can be challenging. The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that can trigger digestive symptoms. While many fruits have been tested and categorized as either high or low in FODMAPs, the status of common gooseberries is a point of confusion for many.

The Untested Status of Common Gooseberries

It is essential to understand that the FODMAP status of common gooseberries (Ribes uva-crispa) is currently unknown. This means that Monash University, the institution responsible for developing and testing foods for the low FODMAP diet, has not yet published data on this specific berry. For individuals in the elimination phase of the diet, this untested status means that common gooseberries should be avoided until their FODMAP content is confirmed or until you have personally tested your tolerance. Guessing the FODMAP content of any food is not recommended.

The FODMAP Status of Different Gooseberry Varieties

It is important to differentiate between various types of berries that are often referred to as gooseberries, as their FODMAP content differs significantly.

Common Gooseberries (Ribes uva-crispa): As mentioned, these are officially untested and should be approached with caution on a strict low FODMAP diet.
Cape Gooseberries (Physalis peruviana): Also known as golden berries, these have been tested and confirmed to be low in FODMAPs at a specific serving size, according to resources like the Spoonful app.
Indian Gooseberry (Amla): This variety (Phyllanthus emblica) is also commonly listed as untested, and its FODMAP levels are currently unknown.

How to Test Your Personal Tolerance

If your symptoms are well managed and you are in the reintroduction phase, a dietitian may suggest a personal tolerance test for an untested food like common gooseberries. This process should be carefully monitored and involves:

Preparation: Ensure your symptoms have been stable for several weeks on the low FODMAP diet.
Start Small: Begin by consuming a small portion of gooseberries and observe your symptoms for 2-3 days.
Increase Portion Size: If tolerated, increase the portion size slightly and monitor for another 2-3 days.
Repeat or Conclude: If symptoms appear, discontinue testing and note that gooseberries are a trigger. If symptoms do not appear after increasing the portion, you may have found your personal tolerance level.

Gooseberries vs. Other Common Berries: A FODMAP Comparison


Berry Type	FODMAP Status (Based on Monash University)	Serving Size for Low FODMAP	Notes
Common Gooseberries	Untested	N/A	Status unknown; proceed with caution.
Cape Gooseberries	Low FODMAP	1 serving	Tested and approved.
Strawberries	Low FODMAP	Confirmed low FODMAP in generous serving sizes.	Safe to enjoy.
Raspberries	Low FODMAP	Confirmed low FODMAP in generous serving sizes.	Safe to enjoy.
Blueberries	Low FODMAP	Confirmed low FODMAP in generous serving sizes.	Safe to enjoy.

The Nutritional Upside of Gooseberries

While their FODMAP content for IBS remains uncertain, gooseberries offer significant nutritional benefits. They are low in calories and fat but rich in fiber, Vitamin C, and antioxidants. The high fiber content is beneficial for general digestive health and can help regulate bowel movements. These antioxidants may help protect against various chronic conditions and support overall health. For those who can tolerate them, they are a nutritious and healthy fruit to include in their diet.

Safe Low-FODMAP Alternatives

If you find that common gooseberries trigger your symptoms, or if you prefer to stick to foods with a known low FODMAP status, there are many delicious alternatives. The list of safe fruits includes:

Strawberries
Raspberries
Blueberries
Cantaloupe
Kiwi
Oranges
Grapes
Pineapple

Conclusion

The most important takeaway regarding gooseberries and the low FODMAP diet is the need for clarity. Common gooseberries (Ribes uva-crispa) are currently untested for FODMAPs by Monash University. This means individuals on the strict elimination phase of the diet should avoid them. The key distinction is that cape gooseberries (Physalis peruviana) have been tested and are considered low FODMAP in a single serving. For common gooseberries, working with a registered dietitian to conduct a personal reintroduction test is the safest and most effective way to determine individual tolerance.

Visit the official Monash FODMAP website for more information on the low FODMAP diet.

Frequently Asked Questions

No, not all gooseberries have the same FODMAP status. Common gooseberries are currently untested, but cape gooseberries (also known as golden berries) have been tested and are considered low in FODMAPs at a specific serving size.

An 'untested' status means that the food has not been analyzed by Monash University, the research team that developed the low FODMAP diet. Therefore, its FODMAP content is unknown, and it should be avoided during the elimination phase of the diet.

If you are in the elimination phase of the low FODMAP diet, it is recommended to avoid common gooseberries due to their untested status. If your symptoms are under control, a registered dietitian can help you reintroduce them to test your individual tolerance.

Personal tolerance testing should be done during the reintroduction phase of the low FODMAP diet, ideally with a dietitian's guidance. You would start with a small, conservative portion and increase the amount over several days while monitoring for symptoms.

Several other berries are confirmed to be low FODMAP, including strawberries, raspberries, and blueberries. These can be safely enjoyed while following the low FODMAP diet.

Dried fruits are typically higher in FODMAPs due to the concentration of sugars during the drying process. Since the fresh common gooseberry is already untested, dried gooseberries would also need to be avoided on a low FODMAP diet.

This is not recommended, especially during the elimination phase. FODMAP effects are cumulative, so even small amounts could contribute to overall FODMAP load and trigger symptoms, particularly for sensitive individuals.