Is Mincemeat Low FODMAP? Navigating Festive Treats with IBS

November 11, 2025 •

4 min read

According to Monash University, traditional mincemeat is typically high in FODMAPs, mainly due to its high concentration of dried fruits. This makes answering the question, "Is mincemeat low FODMAP?" a little tricky for those managing Irritable Bowel Syndrome (IBS), but there are tasty, safe alternatives available.

Quick Summary

Traditional mincemeat is high in FODMAPs because of concentrated dried fruits and high-fructose ingredients like apple. However, low FODMAP versions can be made by using safe substitutes for the dried fruit, such as specific berries or citrus, and monitoring portion sizes.

Key Points

Traditional Mincemeat is High FODMAP: The high concentration of dried fruits like sultanas and raisins makes standard mincemeat unsafe for a low FODMAP diet.
High-FODMAP Culprits: Ingredients like apples, pears, and concentrated dried fruits contain high levels of fructose, sorbitol, and fructans.
Smart Ingredient Swaps: Use low FODMAP alternatives such as clementines, small portions of dried cranberries, and toasted pecans.
Portion Control is Crucial: Even when using low FODMAP ingredients, monitoring serving size is important to avoid triggering symptoms.
Homemade is Best: Making your own mincemeat allows for complete control over ingredients, avoiding hidden high FODMAP additives in commercial products.
Consult a Dietitian: It is always recommended to work with a healthcare professional for personalized guidance on the low FODMAP diet.
Resource Utilization: The Monash University FODMAP app is the most reliable resource for checking the FODMAP content of specific ingredients and safe portion sizes.

Is Traditional Mincemeat Safe on a Low FODMAP Diet?

For individuals on a low FODMAP diet, traditional mincemeat is not a safe choice. The ingredients that give it its signature flavour are often the culprits behind digestive distress. A low FODMAP diet is used to manage the symptoms of Irritable Bowel Syndrome (IBS) by temporarily restricting certain fermentable carbohydrates that can trigger symptoms like bloating, gas, and pain. The high concentration of specific FODMAP types in traditional mincemeat makes it problematic for sensitive guts.

The High FODMAP Culprits in Mincemeat

Several ingredients in a standard mincemeat recipe are high in FODMAPs. The most significant issue is the dried fruit content. The dehydration process concentrates the sugars, including high levels of fructose and fructans, which are poorly absorbed in some individuals and lead to fermentation in the gut.

Dried Fruit: Raisins, sultanas, and currants are rich in fructans and excess fructose.
Apples and Pears: Often added to traditional mincemeat, these fruits contain both excess fructose and sorbitol.
High-Fructose Corn Syrup: Some commercially prepared mincemeat may use this high FODMAP sweetener.
Onions: While less common, some savoury-style mincemeat recipes might include onion, which contains fructans.

How to Make Mincemeat Low FODMAP

Creating a delicious, festive, and gut-friendly mincemeat is completely achievable with some clever substitutions. By focusing on low FODMAP fruits and mindful portion sizes, you can enjoy a classic treat without discomfort. Here are some steps to follow:

Replace high FODMAP fruits: Instead of raisins and sultanas, use a small, monitored amount of dried cranberries or a larger portion of fresh, low FODMAP fruits.
Substitute apples: Fresh clementines or mandarins are a fantastic, low FODMAP alternative that provides a similar citrusy tang.
Use low FODMAP flavourings: Stick to approved spices like cinnamon, nutmeg, and cloves. Infuse with a touch of safe alcohol like gin or brandy, keeping amounts moderate.
Add low FODMAP texture: Toasted pecans or walnuts (in moderate amounts) can replace some of the bulk and provide a satisfying texture.
Sweeten with care: Coconut sugar can be used in place of honey or high-fructose syrups.

Comparing Traditional vs. Low FODMAP Mincemeat Ingredients


Ingredient Category	Traditional Mincemeat	Low FODMAP Mincemeat	FODMAP Content Reason
Dried Fruit	Raisins, Sultanas, Currants	Small amount of Dried Cranberries	High in Fructans & Fructose vs. Low in specified serving sizes.
Fresh Fruit	Apples, Pears	Clementines, Mandarins, Rhubarb	High in Fructose & Sorbitol vs. Low in safe amounts.
Sweeteners	Honey, High-Fructose Syrup	Coconut Sugar, Table Sugar	High in Fructose vs. Monash-approved sweeteners.
Added Fat	Suet (animal or vegetable)	Coconut Oil, Butter	Fodmap-free (animal fat) or specific low FODMAP options.
Alcohol	Brandy	Gin, Brandy (moderate)	Safe in small amounts, but check for added high FODMAP ingredients.
Spices	Mixed Spice	Cinnamon, Ginger, Nutmeg	Check mixed spice for high FODMAP additions, use single spices instead.

Expert Guidance and Portion Control

When transitioning to a low FODMAP diet, it is crucial to consult with a registered dietitian who can provide personalized guidance. Monash University's low FODMAP app is an invaluable tool for checking ingredient and portion sizes. While a small amount of a high FODMAP ingredient might be tolerated, portion sizes for dried fruit should be strictly adhered to during the elimination phase. A single mincemeat tart made with low FODMAP ingredients might be fine, but several servings could push you over the edge.

Making and Storing Homemade Low FODMAP Mincemeat

Once you have your low FODMAP ingredients ready, the process is straightforward. Combine your prepared low FODMAP fruits, spices, and fat in a saucepan and simmer until thickened. The resulting mixture can be stored in sterilised jars in the fridge for future use. This approach allows you to control all ingredients and avoid hidden FODMAPs found in commercial varieties.

The Low FODMAP Takeaway

For those on a low FODMAP diet, traditional mincemeat is best avoided due to its high content of dried fruit, which is rich in fructose and fructans. The good news is that with a few simple ingredient swaps, you can easily create a delicious homemade version that is safe and satisfying. This allows you to participate in festive traditions and enjoy the flavour of mincemeat without the associated digestive discomfort. Always remember to monitor portion sizes, as even low FODMAP ingredients can cause symptoms in large quantities. For the most accurate and up-to-date information, regularly check the Monash University FODMAP app and consult a healthcare professional.

Conclusion

While a jar of store-bought mincemeat is generally not low FODMAP due to its high content of dried fruits and other common fruit additions like apples and pears, festive cheer is not lost for those managing IBS. Homemade recipes offer a fantastic, gut-friendly alternative using low FODMAP ingredients such as clementines, dried cranberries in small amounts, and walnuts, providing a delicious way to enjoy mince pies. By controlling the ingredients and monitoring portion sizes, you can safely indulge in this holiday classic.

Frequently Asked Questions

Mincemeat is bad for IBS because traditional recipes contain high FODMAP ingredients, primarily a high concentration of dried fruits like raisins and sultanas, which are rich in fructans and excess fructose that can trigger IBS symptoms.

Some dried fruits are low FODMAP in small, specified serving sizes. Monash University lists dried cranberries as low FODMAP in small quantities, though portion size is critical to stay within safe limits.

No, you should not eat a typical store-bought mince pie on a low FODMAP diet. Commercial products almost always contain high FODMAP ingredients such as raisins, sultanas, and apples, which are likely to cause symptoms.

Excellent low FODMAP fruit substitutes for mincemeat include clementines, fresh cranberries, and rhubarb. These can provide the necessary flavour and moisture without the high FODMAP load of traditional ingredients.

Raisins are high in FODMAPs due to their concentrated content of fructans and excess fructose. They should be avoided during the elimination phase of a low FODMAP diet.

To make a low FODMAP mincemeat, replace high FODMAP ingredients with safe alternatives. Use a base of clementines or rhubarb, add a controlled amount of dried cranberries and toasted walnuts, and flavour with low FODMAP spices like cinnamon and ginger.

After the elimination phase, you can reintroduce small amounts of traditional mincemeat during the reintroduction phase to test your individual tolerance. Start with a very small portion and monitor your symptoms carefully.