Is 2 oranges low FODMAP?

January 3, 2026 •

3 min read

According to testing by Monash University, one medium navel orange (130g) is considered low FODMAP. For those following a restrictive diet, this raises a critical question: is 2 oranges low FODMAP, or does this common serving size push you into a high-FODMAP territory and risk triggering digestive issues?

Quick Summary

Consuming two oranges at once typically exceeds the safe low FODMAP limit for fructose and can cause digestive symptoms due to portion size and FODMAP stacking.

Key Points

Portion Size is Key: A single, medium navel orange (130g) is low FODMAP, but two oranges exceed this limit.
Watch for Fructose: Two oranges contain enough excess fructose to move from a safe low FODMAP serving into a moderate or high FODMAP one.
Avoid FODMAP Stacking: If you eat a safe portion of orange, wait several hours before eating other high-FODMAP fruits to prevent symptoms.
Orange Type Matters: The low FODMAP serving size for mandarins (90g) is smaller than for navel oranges, so be mindful of the variety.
Avoid Concentrated Juice: Unlike whole oranges, most orange juice is high in FODMAPs because it lacks fiber and concentrates the fructose.
Consider Orange Zest: Use orange zest (5g) for flavor, as it is a low FODMAP alternative.

Understanding FODMAPs and the Low FODMAP Diet

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine. For individuals with Irritable Bowel Syndrome (IBS), these fermentable carbs can draw water into the bowel and be rapidly fermented by gut bacteria, leading to gas, bloating, and pain. The Low FODMAP diet, developed by Monash University, is a therapeutic approach to help manage these symptoms by restricting foods high in FODMAPs.

The Importance of Portions, Not Just Foods

It is a common misconception that foods are simply either 'high' or 'low' FODMAP. In reality, the FODMAP content of a food is often dose-dependent. A small serving of a food may be low FODMAP, but a larger portion of the very same food could contain moderate or high levels of FODMAPs. This is particularly true for fruits like oranges, which contain the FODMAP fructose.

Are Two Oranges Low FODMAP? An Analysis of Serving Sizes

Monash University, the leading authority on the Low FODMAP diet, provides specific serving size recommendations. For navel oranges, a single medium fruit (130g) is listed as a low FODMAP serving. If you consume 1 and 1/4 navel oranges (155g), the fructose level increases to a moderate amount, which could trigger symptoms for sensitive individuals. Therefore, two oranges—likely weighing over 200g—are not considered a low FODMAP portion and would be high in fructose. This highlights that enjoying two oranges at once can easily exceed the safe threshold.

The Problem of FODMAP Stacking

Another factor to consider is FODMAP stacking. This occurs when you consume multiple low-FODMAP foods throughout a single meal or sitting, causing the cumulative FODMAP load to become high enough to trigger symptoms. Even if you eat just one orange, if you are also eating other fruits or ingredients containing small amounts of fructose, you could experience a reaction. Experts recommend leaving 3 to 4 hours between fruit portions to avoid this effect.

Comparison: Navel vs. Mandarin Oranges

Not all oranges are created equal regarding their FODMAP content. The size and type of orange significantly impact its fructose load. For example, smaller mandarin oranges have a different threshold than their larger navel counterparts.


Orange Variety	Low FODMAP Serving Size (Monash Data)	Moderate FODMAP Serving Size (Monash Data)	High FODMAP Serving Size (Monash Data)
Navel Orange	1 medium (130g)	1.25 oranges (155g)	Higher than 1.25 oranges
Mandarin Orange	1 medium (90g)	97g	Higher than 97g
Blood Orange	65g	N/A	Higher than 65g

This table illustrates why eating two standard navel oranges is problematic. The total weight would far exceed the 130g low-FODMAP threshold. Similarly, two medium mandarin oranges (approx. 180g) would also be considered a high FODMAP serving.

A Note on Orange Juice

It is also important to differentiate between whole fruit and fruit juice. Juicing removes the fiber and concentrates the sugar, making the fructose content much higher. Monash University lists a low FODMAP serving for freshly squeezed orange juice as 1/3 glass (72ml). Larger amounts of fresh juice, and especially reconstituted juice, are high in FODMAPs and should be avoided.

Practical Ways to Enjoy Oranges on a Low FODMAP Diet

Stick to the Serving Size: Portion control is your best friend. A single, medium navel orange or one medium mandarin is a safe bet.
Space Out Your Fruit: Avoid eating multiple fruit servings, even low FODMAP ones, in a single meal. Wait 3 to 4 hours between servings to prevent FODMAP stacking.
Consider Smaller Varieties: If you want two pieces of citrus fruit, opt for smaller options like mandarins, or pair one medium orange with another low FODMAP fruit, like a small portion of raspberries or grapes.
Use Orange Zest: Orange zest is a low FODMAP flavor booster. Monash lists a low FODMAP serving of 5g.

Conclusion: Portion Control is Everything

In conclusion, while oranges are a low FODMAP-friendly fruit, the key lies in the serving size. Based on expert testing, consuming two oranges at one time will most likely exceed the low FODMAP threshold for fructose, leading to potential digestive distress for those with IBS. The best practice is to stick to one medium orange per sitting and be mindful of FODMAP stacking throughout your day. For more detailed food guidelines and the latest information, it is recommended to consult the official Monash University FODMAP app.

For further reading, consult the official guide on the low FODMAP diet and tested foods from Monash University.

Frequently Asked Questions

Eating two oranges at once likely exceeds the low FODMAP threshold for fructose, potentially causing digestive symptoms like bloating, gas, or pain, especially if you are sensitive to excess fructose.

Yes, one medium navel orange (approximately 130g) is considered a safe, low FODMAP serving according to Monash University. This is a good portion size to stick to when you are in the elimination phase of the diet.

Not all citrus fruits are low FODMAP. For example, grapefruit has a low FODMAP serving size of 80g, and larger quantities are not recommended. You should always check the Monash University app or a reliable guide for specific fruit serving sizes.

Yes, but you should space them out. To avoid FODMAP stacking, it's best to wait 3 to 4 hours between servings of fruit. This prevents the FODMAP load from accumulating and triggering symptoms.

The juicing process removes fiber and concentrates the sugar, including fructose. This raises the overall FODMAP content. Even freshly squeezed juice has a much smaller low FODMAP serving (1/3 cup), while reconstituted juice is generally high in FODMAPs.

Yes, orange zest is low FODMAP in a 5g serving size. It can be used as a flavoring in recipes without adding a significant FODMAP load.

The low FODMAP serving size for a mandarin orange is one medium mandarin, which is approximately 90g. Larger servings (over 97g) are considered high in fructose.