Are Lychees FODMAP Friendly? Navigating the Low-FODMAP Diet

November 20, 2025 •

4 min read

Monash University, the leading authority on the low-FODMAP diet, has specifically tested and rated lychees. So, are lychees FODMAP friendly? The definitive answer depends on the serving size, as this fruit contains sorbitol and can become high in FODMAPs if consumed in excess.

Quick Summary

Lychees can be incorporated into a low-FODMAP diet, but portion control is essential due to their sorbitol content. A small serving is considered low-FODMAP, while larger quantities are high. Monitoring intake and being aware of other FODMAPs is key for managing digestive symptoms.

Key Points

Serving Size is Key: Lychees are low-FODMAP in small portions, but high in FODMAPs in larger quantities due to their sorbitol content.
Consult Monash University: The Monash University FODMAP Diet app is the most reliable resource for determining safe serving sizes, indicating 10 lychees (104g) as a low-FODMAP portion.
Avoid Lychee Juice: Lychee juice is likely high in FODMAPs, as the sugars and sorbitol become more concentrated in liquid form.
Be Mindful of Cumulative Loads: When consuming lychees, be aware of other high-FODMAP foods in the same meal, as the total FODMAP load can trigger symptoms.
Consider Alternatives: Safe alternatives for a more liberal fruit intake include strawberries, pineapple, and oranges.
Stick to Fresh Lychees: Opt for fresh lychees over canned varieties, which often contain added sugars and syrup that increase FODMAP content.

Understanding Lychees and the Low-FODMAP Diet

When it comes to managing symptoms of Irritable Bowel Syndrome (IBS), navigating the low-FODMAP diet can be a complex process. Many people wonder if they can continue to enjoy tropical fruits like lychees. The good news is that, with careful attention to serving sizes, lychees can be a part of a low-FODMAP eating plan.

Lychees are known for their sweet, flowery flavor and are a good source of vitamin C, copper, and beneficial antioxidants. However, the crucial factor for those following a low-FODMAP diet is their sugar alcohol content, specifically sorbitol. Sorbitol is a type of polyol, a fermentable carbohydrate that can trigger digestive symptoms in sensitive individuals. This is why the serving size becomes so important for managing intake.

The Monash University Verdict

Monash University in Australia is at the forefront of FODMAP research and provides a definitive resource for diet guidance through their app. Their testing indicates that lychees are low in FODMAPs in small quantities but become high in FODMAPs in larger amounts. Their traffic light system clearly illustrates this, with a small serving earning a green light, and a larger portion turning red.

Low-FODMAP Lychee Serving Size

Monash-recommended amount: The Monash University app specifies a green-light serving size of 10 lychees, which weighs approximately 104g.
Higher-FODMAP serving: Larger quantities of lychees will contain higher levels of sorbitol and should be avoided during the elimination and reintroduction phases of the diet.

This principle of portion control is common on the low-FODMAP diet, applying to many foods that are usually low-FODMAP but become high-FODMAP in larger portions. Examples include sweet potato, avocado, and certain types of pasta.

Lychees vs. Other Low-FODMAP Fruit Choices

While lychees can be enjoyed in moderation, it is useful to know how they compare to other fruit options and what alternatives are available.


Fruit	FODMAP Rating (Standard Serving)	Primary FODMAP Concern	Notes
Lychee	Low-FODMAP (10 fruits)	Sorbitol	High-FODMAP in larger servings. Portion control is essential.
Strawberry	Low-FODMAP	None (Trace amounts)	Generally well-tolerated and can be eaten more freely than lychees.
Banana (Ripe)	High-FODMAP	Fructans	Ripe bananas are high in fructans, whereas firm, unripe bananas can be low-FODMAP in smaller portions.
Pineapple	Low-FODMAP	None (Trace amounts)	A versatile and safe low-FODMAP fruit choice.
Mango	High-FODMAP	Fructose	Mangoes should be avoided on the diet until reintroduction.
Orange	Low-FODMAP	None (Trace amounts)	Another safe, low-FODMAP option.

How to Safely Incorporate Lychees

To enjoy lychees without triggering IBS symptoms, follow these simple tips:

Stick to the recommended serving: Limit your intake to 10 lychees per meal, or as advised by your healthcare provider.
Monitor your body's response: Pay attention to how your body reacts to the recommended serving. If you experience symptoms, you may be particularly sensitive to sorbitol and might need to reduce your portion further.
Avoid combined high-FODMAP loads: Be mindful of other foods in your meal that may contain polyols, such as certain sweeteners or processed foods. The overall load of FODMAPs per meal is what matters most.
Consider fresh vs. processed: Fresh lychees are the only ones tested by Monash University. Lychee juice is considered high-risk, as it is untested and likely contains a higher concentration of sorbitol.

Cooking with Low-FODMAP Ingredients

For those who love to cook, there are many ways to incorporate low-FODMAP fruits into delicious dishes. Lychees can be used in small quantities in fruit salads or as a garnish. For larger recipes, consider substituting with other low-FODMAP fruits like pineapple or strawberries to avoid a high polyol load.

Conclusion

In conclusion, yes, lychees can be part of a low-FODMAP diet, but they are not 'unlimited' or 'free'. The key is disciplined portion control due to their sorbitol content. The gold standard for guidance is the Monash University FODMAP Diet app, which confirms that a serving of 10 lychees is low-FODMAP. By adhering to this serving size and being mindful of your overall FODMAP intake, you can enjoy this tasty tropical fruit while keeping your IBS symptoms in check.

For more information on the diet and specific food ratings, it is always recommended to refer to authoritative sources such as the Monash University FODMAP Diet app.

Can I eat lychees on a low FODMAP diet?

You can eat lychees on a low FODMAP diet, but only in a small, portion-controlled serving size due to their sorbitol content.

What is the low-FODMAP serving size for lychees?

The Monash University app, a reliable resource for the diet, indicates that a low-FODMAP serving is 10 lychees, or approximately 104g.

Why are large servings of lychees not FODMAP friendly?

Larger servings of lychees contain a higher concentration of the polyol sorbitol, which can trigger digestive symptoms for individuals with IBS.

What happens if I eat too many lychees on a low-FODMAP diet?

Consuming too many lychees can lead to an excess intake of sorbitol, potentially causing gastrointestinal symptoms like bloating, gas, and abdominal pain.

Is lychee juice low-FODMAP?

Lychee juice is not considered low-FODMAP and is likely high in FODMAPs, as it concentrates the sorbitol from the fruit. It is best to avoid it during the elimination phase.

What are some good low-FODMAP alternatives to lychees?

Excellent alternatives include pineapple, oranges, strawberries, and cantaloupe, which are all generally well-tolerated on the low-FODMAP diet.

Should I choose fresh or canned lychees?

Choose fresh lychees, as canned varieties are often packed in syrup, adding extra sugars and increasing the overall FODMAP content.

Frequently Asked Questions

Yes, people with IBS can eat lychees, but they must adhere to a small, low-FODMAP serving size. The key is to control your portion to avoid an excessive intake of sorbitol, which can trigger digestive symptoms.

The most accurate information is available through the Monash University FODMAP Diet app, which tests and certifies the FODMAP content of foods. The app specifies a green-light serving for lychees, which is 10 fruits (104g).

Canned lychees are generally not recommended on a low-FODMAP diet. They are often preserved in syrups that contain additional high-FODMAP sugars, making their overall FODMAP content higher and less predictable.

Sorbitol is a type of sugar alcohol classified as a polyol, which is one of the FODMAP groups. In individuals with IBS, polyols can be poorly absorbed in the small intestine and then fermented by gut bacteria in the large intestine, leading to gas, bloating, and other symptoms.

According to Monash University, the serving size recommendation is per meal. You can have another low-FODMAP serving of the same food at a different meal later in the day, as long as the meals are spaced out. This prevents a large FODMAP load from accumulating in your gut all at once.

Many fruits are high in FODMAPs, particularly in large portions. Examples include apples, mangoes, cherries, and ripe bananas. It's crucial to check the Monash app for specific serving sizes and FODMAP details.

During the reintroduction phase of the low-FODMAP diet, you can test your tolerance to polyols like sorbitol. By carefully reintroducing controlled portions, you may find that your tolerance level increases, allowing for slightly larger servings in the future.