Understanding Cherries and FODMAPs
For those on a low FODMAP diet, understanding the carbohydrate content of different fruits is crucial. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive distress in sensitive individuals. Cherries are particularly known for containing two types of FODMAPs: polyols, specifically sorbitol, and excess fructose. These are poorly absorbed in the small intestine and are quickly fermented by gut bacteria, leading to common IBS symptoms like bloating, gas, and abdominal pain. The concentration of these FODMAPs is what makes large servings of cherries problematic.
The Official Monash University Verdict
Monash University, the institution that pioneered the low FODMAP diet, has tested cherries and provided a clear guideline. The official low FODMAP serving size for fresh cherries is a very small quantity of 20 grams, or approximately two medium cherries. Eating more than this amount can quickly increase the FODMAP load, making it likely to trigger symptoms. This is a key detail for anyone in the elimination phase of the diet.
Why Portion Size Matters
For many fruits, the FODMAP content changes depending on ripeness, variety, and portion size. For cherries, exceeding the tested low FODMAP amount of two medium cherries is the main risk factor. It is not recommended to simply guess a small amount. Using a food scale to measure out 20 grams is the most accurate way to ensure you stay within the safe zone, especially during the strict elimination phase.
Different Cherry Forms and FODMAP Content
The way cherries are processed also affects their FODMAP levels. Here is a breakdown of common cherry types and their suitability for a low FODMAP diet:
- Fresh Cherries: Only a small 20g (approx. two medium cherries) serving is considered low FODMAP.
- Dried Cherries: These should be avoided entirely on the low FODMAP diet. The process of drying concentrates the natural sugars, significantly increasing the FODMAP content per gram.
- Frozen Cherries: Like their fresh counterparts, frozen cherries are also high in FODMAPs. Freezing does not reduce the polyol or fructose content.
- Cooked Cherries: Cooking does not reliably reduce the FODMAP content. Therefore, it should be assumed that cooked cherries, such as in pies or compotes, are still high in FODMAPs and should be treated with the same caution as fresh ones.
- Cherry Juice: Pure cherry juice is generally considered low FODMAP, but many commercial juices contain high fructose corn syrup or other additives that increase FODMAP content. Always check labels or opt for pure juice.
Low FODMAP Alternatives to Cherries
For those who miss the sweetness of cherries but need larger, safer portions, many other fruits fit the low FODMAP criteria. These alternatives allow for more variety and volume without the digestive risk:
- Strawberries
- Blueberries
- Pineapple
- Grapes
- Cantaloupe
- Kiwi
The Concept of FODMAP Stacking
One of the most important principles of the low FODMAP diet is avoiding FODMAP stacking. This occurs when you consume multiple low FODMAP items in a single meal or within a short time frame, causing the total FODMAP load to exceed your personal tolerance threshold. For example, having a handful of cherries along with half a cup of low FODMAP yogurt could push the meal into the high FODMAP category. It is recommended to space out fruit servings by three to four hours to prevent this accumulation.
Comparison of Fruits on a Low FODMAP Diet
To put the cherry serving size into perspective, compare it with other low FODMAP fruits and their recommended portions:
| Fruit (Fresh) | Low FODMAP Serving Size (Approx.) | Key FODMAPs in Larger Servings |
|---|---|---|
| Cherries | 20g (2 medium cherries) | Sorbitol & Excess Fructose |
| Strawberries | 65g | None listed |
| Blueberries | 125g | None listed |
| Pineapple | 140g | None listed |
| Raspberries | 58g | None listed |
Your Low FODMAP Cherry Strategy
When dealing with cherries on a low FODMAP diet, a conservative approach is best. During the elimination phase, strictly adhere to the 20g portion size. If you want to enjoy cherries more freely, this can be addressed during the reintroduction phase, where you can test your individual tolerance to polyols and fructose. Pay attention to your body's response and, if you tolerate them well, you can gradually increase the portion size. However, always remember the high-risk potential of larger servings. As with any aspect of the low FODMAP diet, consulting with a registered dietitian can provide personalized guidance and ensure you don't over-restrict your nutrition.
Conclusion
In summary, while cherries are generally considered high in FODMAPs, you can still enjoy a very small, carefully measured portion of two medium cherries (20g) while following a low FODMAP diet. It is crucial to be aware of the polyol and excess fructose content and to avoid dried, cooked, and frozen forms beyond this small amount. Focus on incorporating a variety of other truly low FODMAP fruits like strawberries, blueberries, and kiwi for larger, symptom-free servings. By staying mindful of portion sizes and the risk of FODMAP stacking, you can satisfy your craving for cherries without compromising your digestive health. For more general advice on navigating low FODMAP options, consult with a dietitian.
