Best Apples for Fodmap Diet: A Guide to Low-FODMAP Varieties

November 15, 2025 •

4 min read

Over 70% of people with Irritable Bowel Syndrome (IBS) experience symptom relief on a low-FODMAP diet, which often requires limiting high-FODMAP fruits like apples. However, certain low-FODMAP varieties of apples can be enjoyed in specific, smaller serving sizes without causing digestive distress.

Quick Summary

The low-FODMAP diet typically restricts apples due to their high content of fructose and sorbitol, but some varieties like Pink Lady and Granny Smith can be eaten in controlled portions. Ripeness and preparation, such as stewing, also affect FODMAP levels, with cooking often improving tolerability. Focus on these specific types and mindful portioning to include apples in your low-FODMAP regimen.

Key Points

Specific varieties are safe: Pink Lady and Granny Smith apples are identified as the best apples for Fodmap diet within small, tested serving sizes, unlike high-FODMAP varieties like Red Delicious.
Portion size is critical: Sticking to the recommended low-FODMAP serving sizes (e.g., 20g for Pink Lady, 25g for Granny Smith) is essential to avoid triggering IBS symptoms from excess fructose and sorbitol.
Preparation matters: Cooking apples, such as stewing, can sometimes make them easier to digest for sensitive individuals compared to eating them raw.
Avoid concentrated apple products: Dried apples and apple juice concentrate are very high in FODMAPs and should be strictly avoided on the low-FODMAP diet due to concentrated sugars.
Monitor personal tolerance: An individual's sensitivity can vary, so using a food diary to track reactions and consulting with a dietitian is recommended for personalizing the diet.
Explore other low-FODMAP fruit options: Alternatives like strawberries, blueberries, oranges, and kiwi fruit can provide variety and are often tolerated in larger quantities than apples.

Understanding the Challenge with Apples and FODMAPs

Apples are a classic, healthy fruit packed with fiber and nutrients, but for individuals following a low-FODMAP diet to manage IBS, they can be problematic. The issue lies in their high content of specific FODMAPs: excess fructose and the polyol sorbitol. These short-chain carbohydrates can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria in the large intestine and causing symptoms such as bloating, gas, and abdominal pain.

For years, many believed that apples were off-limits entirely. However, extensive testing by Monash University, the pioneer of the low-FODMAP diet, has revealed that certain apple varieties and specific portion sizes are well-tolerated by many. The key is knowing which types to choose and being precise with your servings to avoid triggering symptoms. It's also important to remember that tolerance can vary greatly between individuals, so a food and symptom diary is a useful tool to help you identify your personal thresholds.

Low-FODMAP Apple Varieties and Serving Sizes

While many common apple varieties like Red Delicious are high in FODMAPs, you don't have to give up on apples entirely. Monash University and FODMAP Friendly have tested several types and established safe, low-FODMAP serving sizes. Sticking to these guidelines is crucial for preventing symptom flare-ups.

Granny Smith Apples

Often touted as the best low-FODMAP option, Granny Smith apples have been lab-tested and proven to be suitable in small amounts. Their tart flavor is associated with a lower concentration of fermentable sugars compared to sweeter counterparts.

Recommended serving size: 25g (Monash University). This is a very small amount, equivalent to a couple of thin slices, but it allows for the flavor and crunch to be enjoyed safely.

Pink Lady Apples

Another excellent choice, Pink Lady apples are also considered low-FODMAP within a specific portion. Their taste is a balance of sweet and tart, making them a delicious option.

Recommended serving size: 20g (Monash University). Slightly smaller than the Granny Smith serving, this amount can be grated over a dish or sliced thinly to use as a garnish.

Custard Apples and Gourd Apples

While less common in many regions, these varieties have also been tested and deemed safe in specific quantities. Custard apples have a low-FODMAP serving of 20g, and gourd apples have a more generous 75g serving, likely due to their higher water content.

How Preparation Affects FODMAP Content

Beyond choosing the right variety, how you prepare apples can significantly impact their FODMAP levels and your digestive comfort.

Raw vs. Cooked: For some people, cooking apples breaks down some of the fibrous material and can make them easier to digest. Gentle heat can also reduce the overall fermentable carbohydrate load. Stewed apples, for instance, are often better tolerated and can be a comforting, gut-friendly treat.
Peeling: While some studies show minimal difference in FODMAP content between peeled and unpeeled apples, peeling can reduce the overall fiber content. For those with sensitive guts, this can sometimes make a difference in tolerability. You can refer to the Monash app for specific recommendations.
Dried and Juiced Apples: Dried fruits and concentrated juices are almost always high in FODMAPs. The process of dehydration concentrates the sugars, making them a concentrated source of fructose and sorbitol. Similarly, apple juice contains a high concentration of these fermentable carbohydrates and should be avoided.

Comparison of Low-FODMAP Apple Options


Feature	Granny Smith	Pink Lady	Gourd Apple
Recommended Serving Size	25g	20g	75g
Key FODMAPs	Fructose, Sorbitol	Fructose, Sorbitol	Sorbitol, Mannitol
Flavor Profile	Tart, acidic	Balanced sweet-tart	Mild, vegetable-like
Best Uses	Grated into salads, baking (in small quantities)	Sliced thin for snacking, garnishes	Used in Indian cooking
Availability	High	High	Low (specialty stores)

Incorporating Low-FODMAP Apples into Your Diet

Successfully including apples on a low-FODMAP diet requires mindfulness and controlled portions. Here are a few ideas:

Snack: Enjoy a small, pre-measured portion of Granny Smith or Pink Lady apple slices on their own as a refreshing snack.
Breakfast Topping: Grate a 20g serving of Pink Lady apple over your morning low-FODMAP oatmeal for added texture and flavor.
Baking: Incorporate a measured, low-FODMAP quantity of apples into recipes for muffins, crumbles, or compote, ensuring total FODMAP load per serving remains low.
Salads: Add a few paper-thin slices of Granny Smith apple to a green salad for a tart and crisp accent.
Stewed Apples: For a more gut-soothing option, make a low-FODMAP stewed apple dish with a small portion of Granny Smith apples.

Alternatives to Apples

If you find even small portions of apples trigger your symptoms, or if you simply want more variety, several fruits are reliably low-FODMAP and can be enjoyed more freely:

Strawberries: A versatile and delicious choice.
Blueberries: A generous low-FODMAP serving is allowed.
Oranges: A safe and hydrating option.
Cantaloupe: Another melon that is low-FODMAP.
Kiwi Fruit: Particularly helpful for those with constipation-predominant IBS.

Conclusion

While many people on a low-FODMAP diet have been told to avoid apples, it is possible to reintroduce specific low-FODMAP varieties in carefully controlled portions. Granny Smith and Pink Lady apples, in particular, have been lab-tested and proven to be tolerable in very small servings. Ripeness and preparation method, such as cooking, can also impact tolerability. By following these guidelines and consulting with a FODMAP-trained dietitian, you can enjoy the nutritional benefits and taste of apples without compromising your digestive comfort. Mindful eating and portion control are key to success on the low-FODMAP diet, allowing for a broader and more enjoyable range of foods. For more information on FODMAPs and serving sizes, it's recommended to utilize the Monash University FODMAP app or consult a professional dietitian.

Frequently Asked Questions

No, most apples are high in FODMAPs (fructose and sorbitol). However, specific varieties like Pink Lady and Granny Smith have been lab-tested by Monash University and found to be low-FODMAP in very small serving sizes, typically around 20-25g.

Not necessarily based on color alone. While the tart Granny Smith (green) is a tested low-FODMAP option, some red varieties like Pink Lady are also safe in small portions. Sweeter apples, both red and yellow, often have a higher FODMAP content.

According to Monash University, a safe low-FODMAP serving is approximately 20g for a Pink Lady apple and 25g for a Granny Smith apple. It's crucial to measure these portions accurately to avoid symptoms.

Lab testing has shown very little difference in FODMAP levels between peeled and unpeeled low-FODMAP apples, so peeling is not necessary for reducing FODMAPs. However, peeling can slightly reduce the fiber content, which may benefit some individuals with very sensitive digestion.

No, apple sauce, puree, and juice are considered high in FODMAPs. The processing concentrates the fermentable sugars, making them a high-FODMAP food even if made from low-FODMAP apples.

The easiest way is to use the Monash University FODMAP app, which provides detailed, lab-tested serving sizes for a wide variety of foods. You must ensure that the recipe's total apple portion size per serving aligns with the app's recommendations.

Tolerance to FODMAPs is highly individual. While the tested serving sizes are generally safe, some individuals have a lower threshold for FODMAPs and may react even to small amounts. Using a food and symptom diary helps identify personal triggers.