Is Applesauce High in FODMAP? A Comprehensive Guide

January 10, 2026 •

4 min read

According to Monash University, a leading authority on FODMAP research, applesauce contains a very small low-FODMAP serving of just 3 grams, or approximately ¾ of a teaspoon. For individuals with Irritable Bowel Syndrome (IBS), this means that a typical portion of applesauce is indeed high in FODMAPs and likely to cause digestive symptoms like bloating and gas. This guide will break down why this common food can be problematic and provide actionable tips for managing it on a low-FODMAP diet.

Quick Summary

Applesauce is typically high in FODMAPs, specifically excess fructose and sorbitol, with only a tiny, impractical serving being considered low FODMAP. Larger portions will likely trigger digestive symptoms for individuals with IBS. The cooking process does not remove these FODMAPs, but homemade unsweetened varieties are better than commercial products with high-FODMAP additives.

Key Points

High in FODMAPs: Applesauce is considered high in FODMAPs, primarily due to its content of excess fructose and sorbitol.
Small Serving Size: According to Monash University, a safe low-FODMAP serving of applesauce is extremely small, around 3 grams (¾ teaspoon).
Cooking Does Not Remove FODMAPs: The process of cooking apples into applesauce does not significantly reduce the fructose and sorbitol content.
Beware of Additives: Many commercial brands add high-fructose corn syrup, further increasing the FODMAP load. Unsweetened versions are a better choice.
Low FODMAP Alternatives Exist: Mash unripe bananas, crushed pineapple, puréed grapes, or pumpkin purée can be used as gut-friendly substitutes.
Test Your Tolerance: After the elimination phase, you can test your personal tolerance by reintroducing very small portions of applesauce and monitoring your symptoms.

Understanding FODMAPs and Applesauce

FODMAPs are a group of short-chain carbohydrates that can cause digestive distress in sensitive individuals, particularly those with IBS. Apples, the primary ingredient in applesauce, are naturally high in two specific types of FODMAPs: excess fructose and sorbitol. When apples are cooked and pureed into applesauce, these FODMAPs are not eliminated but rather concentrated. The issue is further compounded in many commercial products with the addition of high-fructose corn syrup or other high-FODMAP ingredients.

The Role of Fructose and Sorbitol

Fructose, a simple sugar, can be problematic when consumed in excess of glucose. For applesauce, this excess fructose is one of the main culprits behind digestive issues. Sorbitol, a sugar alcohol, is also poorly absorbed and ferments in the large intestine, contributing to bloating and gas.

Fructose: Applesauce naturally contains more fructose than glucose, leading to malabsorption in some people.
Sorbitol: This polyol is a common cause of digestive discomfort and is present in high amounts in applesauce.
Concentration: The cooking process and removal of water further concentrate these FODMAPs in applesauce and other processed apple products.

The Verdict on Commercial vs. Homemade Applesauce

When it comes to applesauce and FODMAPs, it's a common misconception that all versions are equally problematic. While both contain the inherent FODMAPs from the apples themselves, there are crucial differences, especially regarding portion control and added ingredients.

Commercial vs. Homemade FODMAP Content


Feature	Commercial Applesauce	Homemade Applesauce (Unsweetened)
Key Concern	May contain high-FODMAP additives like high-fructose corn syrup, further increasing FODMAP load.	Still contains high levels of naturally occurring fructose and sorbitol from the apples.
Preparation	Processed with often undisclosed ingredients and added sweeteners.	Complete control over ingredients. Can use low-FODMAP varieties of apples, though the effect on FODMAP content is minimal for larger servings.
Portion Size	Safe low-FODMAP serving is still extremely small (approx. ¾ tsp).	Safe low-FODMAP serving remains tiny, but you control what goes in it.
Additives	Potential for preservatives and other additives that could irritate a sensitive gut.	Minimal ingredients (apples and water), avoiding potential gut irritants.

Can cooking reduce the FODMAPs in applesauce?

Unfortunately, cooking apples does not significantly reduce their FODMAP content. The fructose and sorbitol remain largely intact, so cooking doesn't provide a workaround for larger portion sizes. Peeling the apples can remove some fiber, which might be beneficial for some, but it does not remove the problematic sugars.

Low FODMAP Alternatives to Applesauce

If applesauce is a major trigger for you, several delicious and gut-friendly alternatives can be used in baking or as a snack.

Mashed Unripe Banana: Unripe or firm bananas are low in FODMAPs, unlike ripe bananas which are high in fructans. They can be mashed and used as a substitute in baking.
Crushed Pineapple: Canned or fresh pineapple is a low-FODMAP fruit and a great substitute for a fruit puree.
Puréed Grapes: Grapes are another low-FODMAP fruit that can be pureed to a sauce-like consistency.
Pumpkin Purée: This is a fantastic low-FODMAP option for baking and can add moisture and natural sweetness without the problematic FODMAPs of apples.
Rhubarb: A low-FODMAP fruit, rhubarb can be stewed into a sauce similar to applesauce. Ensure it's not made with high-FODMAP fruits like apples.

Testing Your Personal Tolerance

For those on a low-FODMAP journey, individual tolerance can vary. The best way to determine if applesauce is safe for you is to reintroduce it systematically after the elimination phase. Here is a suggested method:

Elimination Phase: Completely remove all high-FODMAP foods, including applesauce, for 2-6 weeks to allow symptoms to stabilize.
Introduction: Begin by testing a very small, Monash-approved low-FODMAP portion (3 grams or ¾ teaspoon) of unsweetened applesauce.
Observation: Monitor your symptoms for 48 hours. If no symptoms appear, you can try a slightly larger amount in the next round of testing.
Gradual Increase: Slowly increase the portion size over several days to find your personal threshold. Keeping a food and symptom journal is highly recommended.

Conclusion

Is applesauce high in FODMAP? For most people with IBS, the answer is a definitive yes, especially in normal serving sizes. The naturally occurring fructose and sorbitol are the main culprits, and the tiny low-FODMAP serving size makes it an impractical choice for most on the elimination phase of the diet. The good news is that numerous safe and delicious alternatives are available, from pumpkin purée to mashed unripe bananas. If you enjoy applesauce, you can try experimenting with small, controlled portions after the elimination phase to determine your personal tolerance, or opt for a simple homemade version with no added high-FODMAP sweeteners.

For further reading and official guidance, consider consulting the Monash University FODMAP diet app.

Frequently Asked Questions

Applesauce is high in FODMAPs because apples naturally contain high levels of excess fructose and sorbitol, both of which can cause digestive issues for sensitive individuals.

Yes, but only in a very small, controlled portion size. Monash University recommends a low FODMAP serving of about 3 grams, or ¾ of a teaspoon. Anything more can trigger symptoms due to the concentrated fructose and sorbitol.

No, peeling the apples does not make the applesauce low FODMAP. While peeling can remove some fiber that might be irritating for some, it does not remove the problematic fructose and sorbitol sugars.

If you are sensitive to FODMAPs, a regular serving of applesauce will likely trigger digestive symptoms such as bloating, gas, and abdominal pain due to its high concentration of fructose and sorbitol.

Safe, low FODMAP alternatives for baking include mashed unripe banana, pumpkin purée, or crushed pineapple. Always check portion sizes for these alternatives using a reliable resource like the Monash University app.

Applesauce is not considered high in fiber compared to whole apples, though it does contain some soluble fiber. This fiber, in the form of pectin, can be beneficial for some, but the high FODMAP content remains the primary concern.

After your symptoms have stabilized, reintroduce a small amount (¾ teaspoon) of unsweetened applesauce. Monitor your symptoms for 48 hours before increasing the portion size gradually over several days to determine your personal threshold.