What Fruit Snacks are Low FODMAP? Your Guide to Gut-Friendly Options

October 25, 2025 •

3 min read

According to Monash University, a low FODMAP diet has been shown to improve gastrointestinal symptoms in up to 75% of people with IBS. Learning what fruit snacks are low FODMAP is essential for managing digestive discomfort while still enjoying the natural sweetness of fruit, but it's all about knowing which ones and in what quantities.

Quick Summary

Navigate the low FODMAP diet with confidence by learning which fresh and packaged fruits are safe for sensitive guts. Find the right portion sizes and explore both homemade and store-bought fruit snack ideas for digestive comfort.

Key Points

Low FODMAP Fruits: Safe options include unripe bananas, strawberries, blueberries, kiwi, pineapple, oranges, and cantaloupe.
Portion Control is Crucial: Even for low FODMAP fruits, consuming large quantities can trigger symptoms, so stick to recommended serving sizes.
High FODMAP Fruits to Avoid: Limit or avoid fruits like apples, pears, mangoes, watermelon, and dried fruits, which are known for their high FODMAP content.
Certified Packaged Snacks: Look for packaged fruit snacks, such as some GoMacro bars, that are explicitly certified as low FODMAP.
Homemade Snacks: Create your own gut-friendly fruit snacks, like fresh fruit skewers, to have control over ingredients and portion sizes.
Consult a Dietitian: The low FODMAP diet is a tool for discovery; a healthcare professional can help you personalize your diet for long-term symptom management.

Understanding the Low FODMAP Diet

FODMAPs are a group of short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine and can cause digestive distress like bloating, gas, and abdominal pain in sensitive individuals, such as those with Irritable Bowel Syndrome (IBS). The 'F' stands for Fermentable, 'O' for Oligosaccharides, 'D' for Disaccharides, 'M' for Monosaccharides, and 'P' for Polyols.

When following a low FODMAP diet, it's crucial to identify and limit foods high in these fermentable carbs. The good news is that many fruits are perfectly safe to eat, provided you stick to recommended serving sizes. However, certain fruits, especially when ripe or dried, can contain high concentrations of fructose and polyols that should be avoided during the elimination phase of the diet.

Fresh Low FODMAP Fruit Snacks

Focusing on fresh, whole fruits is a great way to incorporate low FODMAP snacks into your diet. Portion control is key, so always refer to trusted resources like the Monash University FODMAP Diet App for the most up-to-date serving sizes.

Unripe Bananas: A single, medium-sized, firm or unripe banana is a fantastic low FODMAP option. As bananas ripen, their FODMAP content increases.
Blueberries: Enjoy a generous 1-cup serving of blueberries, which are not only low FODMAP but also packed with antioxidants.
Strawberries: About 5 medium-sized strawberries are considered a safe serving. They are a versatile and delicious choice.
Cantaloupe: A refreshing and hydrating option, with a low FODMAP serving of about 3/4 cup.
Honeydew Melon: Similar to cantaloupe, honeydew is a safe and sweet choice.
Grapes: All types of grapes are low FODMAP. Enjoy them by the handful.
Kiwifruit: Two small, peeled kiwi fruits make a satisfying and gut-friendly snack.
Oranges and Clementines: These citrus fruits are a go-to low FODMAP choice.
Pineapple: A 1-cup serving of fresh pineapple is a great tropical treat.
Raspberries: A portion of 1/3 cup of raspberries is considered low FODMAP.

High FODMAP Fruits to Limit or Avoid

Some fruits, despite being nutritious, are high in fermentable carbohydrates and should be limited or avoided if you are sensitive. This is particularly important during the elimination phase of the diet.

Apples and Pears: These contain both excess fructose and sorbitol, common IBS triggers.
Mangoes: High in excess fructose.
Watermelon: Contains fructans, fructose, and polyols.
Cherries and Peaches: High in sorbitol.
Dried Fruit: The process of drying concentrates the sugars, making most dried fruits, like raisins and dried mango, very high in FODMAPs.

Low FODMAP Certified Fruit Snacks

If you prefer pre-packaged options, several brands offer snacks certified by reputable organizations. Always check the labels for hidden high-FODMAP ingredients like onion or garlic powder, honey, or high-fructose corn syrup.

GoMacro Bars: Some flavors are certified FODMAP-friendly and can be a convenient, on-the-go fruit-based snack.
Energy Bites: Look for recipes that use low FODMAP fruits, seeds, and low FODMAP-certified protein powders.

Comparison Table: Low FODMAP vs. High FODMAP Fruits


Feature	Low FODMAP Fruits	High FODMAP Fruits
Common Examples	Unripe Banana, Blueberries, Strawberries, Grapes, Kiwi, Pineapple, Orange, Cantaloupe	Ripe Banana, Apples, Pears, Mango, Watermelon, Cherries, Peaches, Dried Fruits
Key FODMAPs	Lower in fructose, sorbitol, and other fermentable carbs	High in excess fructose, sorbitol, and fructans
Serving Size	Portion-controlled amounts recommended (e.g., 1 cup blueberries)	Limit or avoid, especially during elimination phase
Impact on Gut	Generally well-tolerated and less likely to trigger symptoms	May cause bloating, gas, and digestive discomfort in sensitive individuals
Preparation	Best consumed fresh; can be used in homemade recipes	Avoid during elimination; can be reintroduced with guidance from a dietitian

Conclusion: Navigating Your Low FODMAP Fruit Choices

While the low FODMAP diet may seem restrictive, a wide variety of delicious and healthy fruit snacks remain on the menu. The key is to be mindful of serving sizes and to be aware of which fruits are high versus low in FODMAPs. Fresh fruits like strawberries, blueberries, and unripe bananas are excellent starting points for a satisfying snack. For those seeking convenient, packaged options, look for certified products to ensure safety. Always remember that the low FODMAP diet is not meant to be a permanent restriction but rather a tool to identify your personal triggers. Working with a registered dietitian is the best way to get personalized advice and manage your symptoms effectively. For more comprehensive food data, consider using the Monash University FODMAP Diet App, which is the world's leading source for FODMAP information.

Frequently Asked Questions

The best banana is a firm or unripe one with no brown spots. As bananas ripen, their fructose content increases, making them a high FODMAP fruit.

Most dried fruits are high in FODMAPs because the sugars become concentrated during the drying process. It's generally best to avoid them, although some sources mention very small amounts of dried cranberries or raisins may be tolerated.

No, not all berries are low FODMAP. While blueberries, strawberries, and raspberries are safe in recommended serving sizes, blackberries can be high in polyols and should be avoided or limited.

Everyone's tolerance is different. The low FODMAP lists provide general guidelines, but if a specific fruit causes you discomfort, it's best to avoid it. Your individual sensitivity can vary.

The most accurate serving sizes are provided by Monash University, which developed the diet. Their app is the world's most comprehensive resource for determining the FODMAP content and safe serving sizes of specific foods.

Most fruit juices should be avoided, as the juicing process can concentrate high FODMAP sugars. It's best to consume whole fruits in their recommended portions, as the fiber content can aid digestion.

Yes, some brands, such as GoMacro, offer certified low FODMAP products. Always check the packaging for certification labels from a trusted source, and read the ingredients list carefully for hidden high FODMAP additives.