What fruit has the lowest FODMAP? A Guide to IBS-Friendly Choices

October 14, 2025 •

4 min read

According to research from Monash University, which developed the low FODMAP diet, around 75% of people with IBS can experience significant symptom relief by managing their intake of fermentable carbohydrates. For those navigating this diet, a common and important question arises: What fruit has the lowest FODMAP? The answer lies in understanding that while many fruits are healthy, their fermentable sugar content can vary dramatically, and portion size is often the key to keeping your digestive system happy.

Quick Summary

This article explores which fruits are lowest in fermentable carbohydrates (FODMAPs) and safe for individuals with sensitive digestive systems, particularly IBS. It highlights that portion sizes are crucial, and lists several fruits, including strawberries, kiwifruit, and specific types of bananas, that are suitable for a low FODMAP diet. The content emphasizes working with a dietitian to identify personal triggers.

Key Points

Dragon Fruit is a Top Low FODMAP Choice: This fruit often has no detectable FODMAPs within a standard portion, making it a very safe option.
Ripeness Matters for Bananas: An unripe, firm banana is low in FODMAPs, but the fermentable sugars increase significantly as it ripens.
Kiwifruit is Certifed Low FODMAP: Green and gold kiwifruit are both certified low FODMAP by Monash University and provide excellent fiber and digestive enzymes.
Portion Size is Crucial: For many fruits like strawberries and cantaloupe, staying within the recommended serving size is key to avoiding symptoms.
FODMAP Stacking Can Occur: Consuming multiple servings of low or moderate FODMAP fruits together can exceed your tolerance and trigger symptoms.
Citrus Fruits are Low FODMAP-Friendly: Lemons, limes, and oranges are good choices, with lemons being particularly safe even in larger quantities of juice.

Understanding the Low FODMAP Diet and Fruit

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that are poorly absorbed by some people, especially those with Irritable Bowel Syndrome (IBS). Once they reach the large intestine, gut bacteria ferment these carbs, producing gas and causing symptoms like bloating, pain, and altered bowel habits. The low FODMAP diet is a temporary elimination plan designed to help identify which of these carbohydrates trigger an individual's symptoms.

Fruit is a significant part of this equation because it can contain different types of FODMAPs, particularly excess fructose and polyols. The ripeness, processing, and portion size of a fruit can all influence its FODMAP content. For instance, a firm, unripe banana is low in FODMAPs, whereas a ripe banana becomes high in fructans. This nuance is why a simple list of “safe” and “unsafe” fruits isn't enough; understanding the specifics is key.

The Lowest FODMAP Fruit Choices

When looking for the absolute lowest FODMAP fruits, some options contain virtually no detectable FODMAPs within standard serving sizes. Others have low FODMAP serving sizes that are generous enough for most individuals to enjoy without issue. The Monash University FODMAP Diet App is the gold standard for reliable, science-backed information on FODMAP content.

Dragon Fruit: Also known as pitaya, this tropical fruit is listed as having no upper FODMAP limit according to the Monash app, meaning it's an excellent, worry-free choice. Its prebiotic fibers also feed good gut bacteria.
Rhubarb: The raw stalks of rhubarb also have no listed upper limit for FODMAP content. It can be a great addition to desserts or compotes.
Papaya: The yellow variety of papaya is another fruit with no upper FODMAP limit, offering a gentle, easy-to-digest option.
Strawberries: These berries are low in FODMAPs in servings up to 65g (about 5 medium berries). They are also rich in antioxidants and fiber.
Kiwifruit: Both green and gold kiwifruit are certified low FODMAP by Monash University. A serving of two small green kiwifruit (around 150g) is safe and is known for its high fiber content and the digestive enzyme actinidin.
Citrus Fruits: Lemons, limes, and oranges are generally low in FODMAPs. A medium orange (up to 130g) is a safe serving size. Lemon juice is low FODMAP in generous quantities, making it a great flavoring agent.

Portion Control and FODMAP Stacking

While some fruits are inherently lower in FODMAPs, many other fruits can be enjoyed in smaller, controlled portions during the elimination phase. The concept of "FODMAP stacking" is important to understand—this is when multiple low-FODMAP foods eaten together or within a short time frame can accumulate enough FODMAPs to trigger symptoms. For this reason, it's often recommended to space fruit servings 3 to 4 hours apart and stick to a maximum of two low-FODMAP fruit servings per day.

Comparison of Common Fruits on a Low FODMAP Diet


Fruit	Low FODMAP Serving Size (Approx.)	Type of FODMAP (in larger servings)	Notes
Strawberries	65g (5 medium)	Fructose	A very safe and versatile option.
Green Kiwifruit	150g (2 small)	Fructans	Contains the digestive enzyme actinidin.
Dragon Fruit	330g (1 medium)	None detected	One of the lowest-risk fruits.
Cantaloupe	120g (3/4 cup)	Fructans	A hydrating and digestion-friendly melon.
Ripe Banana	35g (1/3 ripe banana)	Fructans	Must be limited to a very small portion once ripe.
Firm Banana	100g (1 medium)	None detected (or very low)	Excellent low FODMAP option when unripe/firm.
Apple (Pink Lady)	20g	Sorbitol, Fructose	Must be consumed in very small quantities.
Pears	4g	Sorbitol, Fructose	One of the highest FODMAP fruits, even in small amounts.

A Low FODMAP Fruit Smoothie Recipe

To demonstrate how low FODMAP fruits can be incorporated into a balanced diet, here is a simple smoothie recipe. This is a great example of mindful portioning to avoid FODMAP stacking.

Ingredients:
- 1/2 cup (120g) of frozen blueberries
- 1 small green kiwifruit (75g), peeled and sliced
- 1 tablespoon of chia seeds
- 1 cup of lactose-free milk or an approved dairy-free alternative like almond milk
- A handful of spinach
Instructions:
1. Place all ingredients in a blender.
2. Blend on high until smooth and creamy.
3. Enjoy immediately.

Conclusion

While the search for what fruit has the lowest FODMAP reveals clear winners like dragon fruit, rhubarb, and papaya, the most important takeaway is the power of portion control. A fruit that is high in FODMAPs in a large serving may be perfectly tolerable in a smaller one. By utilizing resources like the Monash FODMAP app, paying attention to specific serving sizes, and working with a dietitian, individuals can enjoy a wide variety of delicious and nutritious fruits without triggering uncomfortable digestive symptoms. The low FODMAP diet is not about restriction for life, but rather about personalized discovery to build a diet that provides both nourishment and comfort.

Frequently Asked Questions

Yes, but it depends on the type of fruit and the serving size. Some fruits, like dragon fruit and papaya, are very low in FODMAPs, while others, like apples and pears, are high and should be limited.

No, most dried fruits are not low FODMAP. The dehydration process concentrates the sugars and increases the FODMAP content, so they should generally be avoided during the elimination phase.

No, watermelon is high in FODMAPs, specifically excess fructose and mannitol, and should be avoided or severely restricted during the elimination phase of the diet.

Yes, but you must be mindful of portion sizes to avoid FODMAP stacking. It's best to combine smaller servings and space your fruit intake out over the day.

The FODMAP content in fresh produce can vary based on factors like ripeness, storage, and growing conditions. Monash University periodically re-tests foods to provide the most up-to-date information.

FODMAP stacking is when the cumulative effect of consuming multiple low or moderate FODMAP foods in a single meal or sitting results in a high FODMAP load, which can trigger symptoms.

No, a ripe banana is not low FODMAP. As a banana ripens and develops brown spots, its fructan content increases, making it high FODMAP. Only firm, unripe bananas are considered low FODMAP in a medium-sized serving.