How many mandarins are low in FODMAP? Navigating Fruit on a Low-FODMAP Nutrition Diet

October 22, 2025 •

4 min read

Approximately 1 in 7 adults suffer from Irritable Bowel Syndrome (IBS), often finding relief through a low FODMAP diet by controlling carbohydrate intake. A key consideration on this plan is knowing how many mandarins are low in FODMAP to prevent uncomfortable digestive symptoms while still enjoying nutritious fruits.

Quick Summary

This article details the specific low FODMAP serving size for mandarins, as recommended by Monash University, and explains the importance of portion control. It also covers FODMAP stacking, compares mandarins to other citrus fruits, and offers general tips for integrating low FODMAP fruits into your diet for optimal digestive health.

Key Points

Low FODMAP Serving: One medium mandarin (90g) is considered a low FODMAP serving size by Monash University.
Avoid High Fructose Content: Larger portions, such as 97g or more, are considered high in fructose and should be avoided during the elimination phase.
Practice Portion Control: The primary factor for mandarins on a low FODMAP diet is controlling the portion size to limit excess fructose intake.
Mind FODMAP Stacking: Avoid consuming multiple servings of low FODMAP fruits or other FODMAP-containing foods close together to prevent symptoms.
Check Canned Products: Be cautious with canned mandarins, as the liquid often contains high-fructose corn syrup, a high FODMAP ingredient.
Clementine and Tangerine Tolerance: Clementines and tangerines, being hybrids of mandarins, are likely low FODMAP in similar single-fruit portion sizes.
Utilize Professional Guidance: Always follow the low FODMAP diet under the supervision of a qualified dietitian to ensure nutritional balance and successful reintroduction.

What are FODMAPs and the Low FODMAP Diet?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by some people, especially those with Irritable Bowel Syndrome (IBS). When these carbs reach the large intestine, they are fermented by gut bacteria, which can cause symptoms like bloating, gas, abdominal pain, and altered bowel habits.

The low FODMAP diet is a three-phase elimination diet designed to identify and manage these food triggers. It is often done under the supervision of a dietitian:

Phase 1 (Elimination): For 2 to 6 weeks, all high-FODMAP foods are removed from the diet to see if symptoms improve.
Phase 2 (Reintroduction): Following a period of relief, different FODMAP types are systematically reintroduced to test individual tolerance.
Phase 3 (Personalization): Based on the results, a long-term, personalized diet plan is established, which allows for the reintroduction of as many tolerated foods as possible.

The Low FODMAP Serving Size for Mandarins

According to lab tests from Monash University, the globally recognized leader in FODMAP research, one medium mandarin (90g) is considered a low FODMAP serving size. This means most individuals with IBS should be able to tolerate this amount without experiencing symptoms related to fructose, the FODMAP present in mandarins. The key is mindful portion control, as the fructose load can increase quickly with larger quantities. For example, a larger serving of 97g or more is considered high in fructose and could trigger symptoms.

What About Mandarin Hybrids and Processed Products?

It is important to be aware of the FODMAP content in different types of mandarins and mandarin products:

Clementines and Tangerines: These are types of mandarins and are generally low FODMAP in similar portion sizes. The FODMAP content can vary slightly between varieties, but one medium fruit is a safe starting point.
Canned Mandarins: These require caution. Since FODMAPs are water-soluble, some can leach into the liquid. However, the liquid is often packed with high-fructose corn syrup, which is a high FODMAP sweetener. It is best to choose fresh mandarins or carefully read labels for canned versions.
Juice: Mandarin juice, like most fruit juices, concentrates the sugar (fructose) and removes the fiber. This can make it high in FODMAPs, and it should be avoided during the elimination phase.

The Challenge of FODMAP Stacking

Even if you eat only low FODMAP foods, symptoms can still be triggered if you consume too many in one sitting. This phenomenon is called FODMAP stacking. To avoid this, it's recommended to space out fruit servings and not consume multiple low-FODMAP fruits within a single meal. For instance, a single mandarin for a snack is fine, but having a mandarin along with a handful of berries in the same sitting might increase the total FODMAP load beyond your personal tolerance level. A 3-4 hour gap between fruit portions is a good guideline to follow.

Comparing Mandarins to Other Fruits

To help navigate your fruit choices, here is a comparison of mandarins with other commonly consumed low and high FODMAP fruits:


Fruit (Portion Size)	FODMAP Content	Primary FODMAP	Digestive Considerations
Mandarin (1 medium, 90g)	Low	Fructose (becomes high in larger servings)	Excellent low FODMAP choice when controlled for portion size.
Apple (Small, 20g)	High (in average serving)	Excess Fructose and Sorbitol	A common IBS trigger fruit due to high fructose and polyol content.
Kiwi (2 medium, 150g)	Low	None detected at low serving	Safe and nutritious low FODMAP option, rich in vitamin C and fiber.
Mango (Small, 40g)	High (in average serving)	Fructose and Sorbitol	High in FODMAPs, typically avoided during the elimination phase.
Strawberries (Medium, 65g)	Low	None detected at low serving	A great low FODMAP fruit, offering a good source of vitamin C.

Nutritional Benefits of Mandarins

Beyond their favorable FODMAP status in controlled portions, mandarins are a nutritious addition to many diets. One medium mandarin provides a significant boost of vitamin C, essential for a healthy immune system and skin health. They also contain dietary fiber, which supports healthy digestion, and powerful antioxidants like flavonoids that help fight cellular damage. Incorporating mandarins into your diet can therefore be beneficial, as long as you adhere to the recommended serving size to avoid digestive distress.

Making Mandarins Work for Your Diet

For those following a low FODMAP nutrition plan, a careful approach ensures you can enjoy mandarins without issue. The key takeaway is to rely on portion control. One medium mandarin (90g) is the standard low FODMAP serving. By sticking to this amount and spacing out your fruit intake, you can effectively manage fructose consumption and avoid FODMAP stacking. A food diary can be a useful tool during the reintroduction phase to determine your personal tolerance levels for both fructose and other FODMAPs.

Remember, the low FODMAP diet is a tool for understanding your gut, not a lifelong restrictive plan. Working with a healthcare professional can help you personalize your diet and reintroduce a wider variety of foods over time. For comprehensive information and the most up-to-date food lists, consider consulting the Monash University FODMAP Diet app, the most authoritative source on FODMAPs.

Conclusion

For anyone on a low FODMAP diet, understanding portion sizes is crucial for enjoying fruits like mandarins safely. While one medium mandarin is a low FODMAP portion, larger quantities can be high in fructose and may trigger symptoms. By practicing moderation, being mindful of FODMAP stacking, and seeking professional guidance, you can confidently include mandarins and other delicious fruits in your personalized nutrition plan. This approach allows for symptom management while maintaining a varied and nutrient-rich diet. The ultimate goal is to pinpoint your specific triggers and enjoy a balanced, healthful way of eating for the long term.

Visit the Monash University website for more information on the low FODMAP diet.

Frequently Asked Questions

The recommended low FODMAP serving size for a mandarin is one medium fruit, which is approximately 90 grams.

Larger servings of mandarins, such as 97g or more, are considered high in fructose and are not recommended on the low FODMAP diet during the elimination phase. Stick to the one-medium-mandarin serving.

FODMAP stacking is the cumulative effect of consuming multiple low FODMAP foods in a short period. To avoid it, it's best to spread out your consumption of mandarins and other fruits throughout the day, leaving a few hours between servings.

You should be cautious with canned mandarins. While some FODMAPs may leach into the canning liquid, the syrup used often contains high-fructose corn syrup, a high FODMAP ingredient. Fresh mandarins are a safer choice.

Yes, clementines and tangerines are mandarin hybrids and are typically safe in a single medium-fruit serving, similar to mandarins.

Other low FODMAP fruits include firm bananas, blueberries (in moderation), cantaloupe, grapes (in small portions), kiwi, lemons, limes, oranges (medium), and strawberries.

The FODMAP in mandarins is fructose. While a small amount is tolerable, exceeding the recommended serving size (90g) significantly increases the fructose load, which can trigger IBS symptoms in sensitive individuals.