Are Stewed Pears Low in FODMAP?

December 30, 2025 •

4 min read

According to Monash University, the leading authority on FODMAP research, fresh pears are considered high in FODMAPs. This raises a common question for those on a low FODMAP diet: are stewed pears low in FODMAP, or does cooking reduce their fermentable carbohydrate content? The answer is crucial for managing symptoms related to digestive sensitivities like IBS.

Quick Summary

Despite being a traditional remedy for gut health, stewed pears are high in FODMAPs, particularly fructose and sorbitol. The cooking process does not reduce these fermentable sugars, making them unsuitable for the elimination phase of a low FODMAP diet. Consider smaller portions of certain varieties or low-FODMAP fruit alternatives instead.

Key Points

Stewed Pears are High FODMAP: Cooking does not reduce the high levels of fructose and sorbitol in pears, making them unsuitable for the low FODMAP diet.
Pears Contain Excess Fructose and Sorbitol: The primary FODMAPs in pears are excess fructose and the polyol sorbitol, both of which can cause digestive issues for sensitive individuals.
Heat Doesn't Break Down FODMAPs: The fermentable carbohydrates in pears are not eliminated or reduced by the cooking process, including stewing.
Canned Pears Need Caution: While canning can potentially reduce FODMAPs by leaching them into the liquid, portions must be strictly controlled, and pears must be packed in water, not high-FODMAP syrups.
Prickly Pears are Low FODMAP: Prickly pears are a notable exception and are considered low in all FODMAPs at a standard serving size.
Always Use Reputable Resources: The Monash University FODMAP Diet App is the definitive source for checking precise food suitability and serving sizes.

Do Pears Become Low FODMAP When Stewed?

No, cooking pears by stewing does not significantly reduce their FODMAP content. Pears are naturally rich in two main types of FODMAPs: excess fructose and polyols (specifically, sorbitol). These are water-soluble carbohydrates that are not destroyed or removed through the heat of the cooking process. When you stew or poach a pear, these fermentable sugars remain in the fruit and often concentrate into the poaching liquid or syrup, meaning they will continue to cause digestive issues for sensitive individuals. The notion that cooking fruits high in FODMAPs makes them safe for the diet is a common misconception.

The Science Behind FODMAPs and Pears

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. For people with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, these carbohydrates draw water into the intestine and are then rapidly fermented by gut bacteria in the large intestine. This process leads to symptoms like bloating, gas, pain, and changes in bowel habits.

Fructose: Pears contain more fructose than glucose, and this excess fructose is considered a FODMAP. Cooking doesn't alter the ratio or concentration of these simple sugars.
Sorbitol: A type of polyol, or sugar alcohol, sorbitol is also present in high quantities in pears. It is known to have a laxative effect and contributes to digestive distress in sensitive individuals.

Navigating the Low FODMAP Diet with Pears

While stewed pears should be avoided during the elimination phase of the low FODMAP diet, there are alternatives and specific types of pears that can be enjoyed in moderation. It is always recommended to consult the Monash University FODMAP Diet app for the most up-to-date and accurate serving sizes.

Small Servings of Fresh Pear: Some very small servings of certain pear varieties might be tolerated, but this must be confirmed with the latest Monash app data.
Canned Pears: Interestingly, the canning process can sometimes leach out some of the FODMAPs into the canning liquid. However, it is crucial to find canned pears packed in water or a low-FODMAP syrup, as many commercial products contain high-FODMAP syrups and added sugars. Even then, strict portion control is necessary.
Prickly Pears: The fruit of a cactus, prickly pears (at a standard 166g serving) are low in all FODMAPs and a safe alternative.

Low FODMAP Fruit Alternatives

If you are craving a sweet, fruit-based dessert or snack, there are many safe low FODMAP fruits that can be used instead of pears. These fruits can be enjoyed fresh, stewed, or baked without triggering symptoms. Always check the Monash app for recommended portion sizes.

Comparison Table: High FODMAP Pears vs. Low FODMAP Alternatives


Feature	Pears (Fresh/Stewed)	Low FODMAP Alternatives (e.g., Raspberries, Strawberries, Blueberries)
FODMAP Content	High in excess fructose and sorbitol.	Low in all types of FODMAPs at recommended serving sizes.
Digestive Impact	Can trigger bloating, gas, and pain in sensitive individuals.	Generally well-tolerated and should not trigger digestive symptoms.
Cooking Effect	Stewing does not lower the FODMAP content; sugars may concentrate.	Cooking does not increase FODMAP levels. Can be safely stewed or baked.
Recommended Serving	Not recommended during the elimination phase of the low FODMAP diet.	Safe to consume in recommended portion sizes.
Best Use	Best avoided entirely during the initial phase. Re-introduce cautiously in the challenge phase.	Excellent for smoothies, desserts, or simply enjoyed fresh.

Conclusion: Navigating Pears on a Low FODMAP Diet

In summary, the assumption that stewing makes pears low in FODMAP is incorrect. Pears, whether fresh or stewed, are a source of high levels of fructose and sorbitol, which are not broken down by the cooking process. Therefore, for individuals following the low FODMAP diet to manage conditions like IBS, stewed pears should be avoided, especially during the elimination phase. By understanding which fruits are safe and which are not, you can effectively manage your symptoms and still enjoy a variety of delicious and nutritious foods. Alternatives like small portions of canned pears (in water) or other low FODMAP fruits like blueberries or strawberries are much safer choices. Always use the Monash FODMAP app for the most reliable information on serving sizes and food suitability during your diet journey.

For more information on the low FODMAP diet and verified food lists, you can check resources from reputable sources like the Monash University team.

The Monash University FODMAP App

For the most precise and regularly updated information on the FODMAP content of foods, the Monash University FODMAP Diet App is the gold standard. This resource is created and maintained by the researchers who developed the diet. It provides detailed portion size guidance for a huge range of foods, including various types of pears and their processing methods, making it an indispensable tool for anyone following the diet.

Frequently Asked Questions

Yes, prickly pears are the only variety that is low in all FODMAPs. Standard pears, like Bartlett or Packham, are high in FODMAPs whether fresh or stewed.

Peeling a pear does not significantly reduce its FODMAP content. The fructose and sorbitol that cause digestive issues are distributed throughout the flesh of the fruit, not just in the skin.

Yes, but with caution. Some of the FODMAPs may leach into the canning liquid, but it's essential to choose canned pears packed in water and adhere strictly to Monash University's recommended small serving size.

If you are sensitive to FODMAPs, consuming stewed pears can trigger symptoms like bloating, gas, abdominal pain, and diarrhea due to their high fructose and sorbitol content.

Instead of stewed pears, you can enjoy low FODMAP fruits such as ripe bananas, oranges, cantaloupe, kiwifruit, or a small portion of berries like strawberries and blueberries.

Yes, like pears, apples are high in FODMAPs (fructose and sorbitol) that are not broken down during cooking. Therefore, cooked apples also remain high in FODMAPs and should be avoided during the elimination phase.

No, children with fructose malabsorption should avoid stewed pears. Both the fructose and sorbitol in pears can lead to diarrhea and other gastrointestinal issues in sensitive individuals, including children.