Are Nectarines FODMAP Friendly? Serving Sizes and Tips

January 13, 2026 •

3 min read

According to Monash University, the source of the low FODMAP diet, nectarines are low FODMAP in specific portion sizes, but can become high FODMAP in larger amounts. Understanding these serving limits is crucial for managing symptoms of Irritable Bowel Syndrome (IBS), as consuming too much can lead to digestive distress.

Quick Summary

This article explains how nectarines fit into a low FODMAP diet, detailing safe serving sizes for both white and yellow varieties. It covers the specific types of FODMAPs present and provides practical tips for enjoying this fruit while managing digestive sensitivities.

Key Points

Portion Matters: Nectarines are only considered low FODMAP in very small, specific serving sizes; exceeding this amount increases FODMAP content.
Varietal Difference: White nectarines have a more generous low FODMAP serving size (~67g) compared to yellow nectarines (~18g).
FODMAP Culprits: Yellow nectarines can be high in sorbitol, while white nectarines can become high in fructans in larger servings.
Gradual Reintroduction: To test your personal tolerance, introduce nectarines in small, measured amounts and monitor your body's reaction.
Supplement with Alternatives: Use other reliably low FODMAP fruits like strawberries, blueberries, and grapes to maintain variety in your diet without risking symptoms.
Check Ripeness: Slightly underripe nectarines may have a lower FODMAP concentration than very ripe ones, which is a factor to consider for sensitive individuals.

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine. They are fermentable by gut bacteria, which can lead to uncomfortable gastrointestinal symptoms like bloating, gas, and abdominal pain in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. The low FODMAP diet, developed by researchers at Monash University, is designed to identify which of these specific carbohydrates trigger symptoms.

Nectarine FODMAP Content: Not All Nectarines are Equal

When it comes to nectarines, the FODMAP content is highly dependent on both the type of nectarine (white versus yellow) and the serving size. Monash University's data provides the most reliable guidance for those following the diet. It's a common misconception that all nectarines are simply 'low' or 'high' FODMAP; the reality is more nuanced, highlighting the importance of precise portion control.

Yellow Nectarines: Contain sorbitol and a moderate amount of fructose in larger quantities. The low FODMAP serving size for a yellow nectarine is surprisingly small—about 18g, according to some analyses. Consuming larger portions quickly increases the load of these fermentable carbohydrates.
White Nectarines: The safe serving size is considerably larger than the yellow variety. White nectarines have a low FODMAP serving size of around 67g, which is roughly half a medium fruit. However, fructans can become an issue in higher amounts.

Comparing Nectarines to Other Low FODMAP Fruits

Understanding how nectarines compare to other fruits can help you make informed choices. Below is a comparison table illustrating safe low FODMAP serving sizes for various fruits based on Monash University guidelines and other dietary sources.


Fruit	Primary FODMAP	Low FODMAP Serving Size	Notes
Yellow Nectarine	Sorbitol	~18g	High FODMAP at larger serving sizes.
White Nectarine	Fructans (at high portions)	~67g (½ medium)	More manageable portion size than yellow variety.
Blueberries	None reported	~125g (1 cup)	Often well-tolerated.
Strawberries	None reported	~65g (5 medium)	A safe and versatile option.
Kiwi	None reported	Up to two small kiwis	Recommended for their high fiber content.
Raspberries	Fructans	~58g (⅓ cup)	A moderate amount is safe.
Mango	Fructose	~40g (⅓ cup)	Can easily become high FODMAP.

How to Safely Enjoy Nectarines on a Low FODMAP Diet

For many, avoiding certain fruits entirely is not necessary. The key is to manage portion sizes and listen to your body. Start with the recommended low FODMAP serving and see how you tolerate it before increasing the amount. Here are some practical tips:

Measure Your Servings: Using a food scale to weigh your nectarine portion ensures accuracy, especially for the very small servings required for yellow nectarines.
Combine with Other Foods: Pairing a low FODMAP fruit serving with a protein or fat source can help slow down digestion, potentially improving tolerance.
Check Ripeness: Some studies suggest that the FODMAP content can increase as fruit ripens. If you are particularly sensitive, opting for slightly less ripe nectarines might be beneficial.
Introduce Gradually: When reintroducing higher FODMAP foods, do so one at a time and in small increments to identify your personal tolerance level.

The Importance of Variety in a Low FODMAP Diet

While carefully monitoring your intake of fruits like nectarines, it's vital to ensure a varied diet. The low FODMAP diet can be restrictive, and relying on a narrow range of foods can lead to nutrient deficiencies. Fortunately, there are many delicious and safe alternatives available. Exploring other low FODMAP fruits like blueberries, strawberries, and oranges can provide essential vitamins, minerals, and fiber without triggering symptoms. A varied diet also helps support a healthier, more diverse gut microbiome, which is crucial for long-term digestive health.

Conclusion

So, are nectarines FODMAP friendly? The answer is a conditional yes. While they contain FODMAPs like sorbitol and fructans, they can be enjoyed in specific, portion-controlled amounts. It's crucial to distinguish between white and yellow varieties due to their differing FODMAP content and to stick to recommended serving sizes to avoid triggering IBS symptoms. By being mindful of portions and diversifying your fruit intake with other safe options, you can enjoy the delicious taste of nectarines while successfully managing a low FODMAP diet.

Low FODMAP Fruit List

Blueberries
Strawberries
Grapes
Cantaloupe
Kiwi
Oranges
Pineapple
Unripe Bananas

For more information on the low FODMAP diet and managing IBS, you can consult a qualified dietitian or visit the Monash University FODMAP website for comprehensive resources.

Frequently Asked Questions

No, an entire nectarine generally exceeds the low FODMAP serving size. The portion size for a yellow nectarine is very small (~18g), while a white nectarine's safe portion is approximately half of a medium fruit (~67g).

A white nectarine has a more generous low FODMAP serving size of about 67g (half a medium fruit), whereas the safe serving size for a yellow nectarine is significantly smaller, only about 18g.

Nectarines contain fructans and sorbitol. The primary FODMAP varies by type and serving size, with yellow nectarines being higher in sorbitol and white nectarines in fructans in larger amounts.

Yes, some evidence suggests that the FODMAP content in fruits like nectarines may increase as they ripen. If you are highly sensitive, choosing a slightly less ripe nectarine might be a safer option.

For yellow nectarines, the recommended low FODMAP serving is 18g. For white nectarines, it is a more substantial 67g, or about half a medium fruit.

Peaches and nectarines are botanically similar and both contain fructans and sorbitol. Like nectarines, peaches are considered high FODMAP unless consumed in very small, controlled portions.

Excellent low FODMAP fruit alternatives include blueberries, strawberries, grapes, kiwi, oranges, and pineapple, which are typically well-tolerated in normal serving sizes.