What Fruits Should I Avoid with Irritable Bowel Syndrome?

November 16, 2025 •

3 min read

According to Johns Hopkins Medicine, fruits like apples and pears, which are generally healthy, can be high in fructose and worsen IBS symptoms. Determining what fruits to avoid with irritable bowel syndrome is an important step in managing digestive issues.

Quick Summary

Certain fruits high in FODMAPs can cause digestive discomfort for people with IBS. This guide identifies fruits to limit and offers gut-friendly alternatives to help manage symptoms and improve the diet.

Key Points

High-FODMAP Fruits are Triggers: Avoid or limit fruits high in fructose and polyols, such as apples, pears, mangoes, and watermelon, as they can cause significant IBS symptoms.
Stone Fruits Contain Polyols: Peaches, plums, cherries, and other stone fruits are often high in polyols and should be consumed with caution.
Dried Fruit is Concentrated Sugar: Dried fruits like dates and raisins have concentrated FODMAPs and are best avoided by those with IBS.
Embrace Low-FODMAP Alternatives: Enjoy fruits like berries, ripe bananas, oranges, and kiwifruit, which are less likely to trigger digestive issues.
Portion Size Matters: Even low-FODMAP fruits can cause problems if consumed in large quantities, so pay attention to serving sizes.
Personalize Your Diet: Use a structured low-FODMAP approach under a dietitian's supervision to identify your specific tolerances rather than eliminating all potentially triggering foods permanently.

The Connection Between Fruits, FODMAPs, and IBS

For many individuals with irritable bowel syndrome (IBS), certain fruits can trigger symptoms like bloating, gas, abdominal pain, and altered bowel habits. The main causes are carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These short-chain carbohydrates are poorly absorbed in the small intestine, and when they reach the large intestine, gut bacteria ferment them, producing gas and attracting excess water. This process can cause discomfort.

High-FODMAP Fruits to Avoid or Limit

Limiting or avoiding fruits high in fermentable sugars, specifically fructose and polyols is wise when managing IBS symptoms. Portion size is also a critical factor, as even low-FODMAP fruits can become high-FODMAP if eaten in large quantities.

Apples

Apples are a source of fructose and polyols, which can trigger symptoms in many with IBS. They are a common food to eliminate during the initial phase of a low-FODMAP diet.

Pears

Pears contain a similar combination of fructose and polyols to apples and are a known trigger food for individuals with sensitive digestive systems.

Mangoes and Watermelon

These popular fruits are naturally high in fructose. Their high FODMAP content can cause bloating and gas in susceptible individuals.

Stone Fruits

Many stone fruits contain polyols that can aggravate IBS symptoms. This category includes:

Peaches
Plums
Cherries
Nectarines
Apricots

Dried Fruits

The process of drying fruit removes water and concentrates the natural sugars, including fructose. This significantly increases the FODMAP load, making dried fruits like figs, dates, raisins, and dried mangoes a major trigger for IBS flare-ups.

Gut-Friendly Low-FODMAP Fruit Alternatives

Many delicious and nutritious fruits are low in FODMAPs and generally well-tolerated by those with IBS.

Berries: Strawberries, blueberries, and raspberries are excellent, low-FODMAP choices.
Bananas: Ripe bananas are a good source of soluble fiber and generally well-tolerated. However, greener, less ripe bananas can be higher in fructans.
Citrus Fruits: Oranges, lemons, limes, and grapefruit are naturally low in FODMAPs and safe options.
Kiwifruit: Both green and golden kiwifruit are low-FODMAP and a great source of fiber and digestive enzymes.
Melons: Cantaloupe and honeydew are gentle on the digestive system.
Pineapple: A refreshing, low-FODMAP option that also contains the digestive enzyme bromelain.

How to Reintroduce and Personalize Your Diet

Adopting a low-FODMAP diet typically involves three phases: elimination, reintroduction, and personalization. It is crucial to work with a healthcare provider or a registered dietitian experienced in this area to ensure the best results.

Elimination: For 2-6 weeks, avoid all high-FODMAP foods, including the fruits mentioned above.
Reintroduction: One FODMAP group is reintroduced at a time to test individual tolerance levels. This helps to identify specific triggers. You might find you can tolerate some high-FODMAP fruits in small portions.
Personalization: After identifying triggers, build a sustainable diet that minimizes symptoms while maximizing food choices and nutrient intake.

Comparison of High vs. Low-FODMAP Fruits

Here is a quick comparison of common fruits based on their FODMAP content and likely impact on IBS symptoms.


Feature	High-FODMAP Fruits (e.g., Apple, Pear, Mango)	Low-FODMAP Fruits (e.g., Orange, Kiwi, Strawberries)
Primary Carbohydrate	Fructose and Polyols (e.g., sorbitol)	Balanced sugars, mostly glucose and small amounts of fructose
Absorption in Gut	Poorly absorbed in the small intestine	Readily absorbed, leading to fewer issues
Symptom Trigger	High potential for causing bloating, gas, and abdominal pain	Low potential for triggering common IBS symptoms
Concentrated Forms	Dried fruits and juice are major aggravators	Less concentrated, making them a safer choice
Portion Size	Even small portions can trigger symptoms	Tolerable in moderate to normal serving sizes

The Role of Fiber in Fruit Choices

For some people with IBS, particularly those with constipation-predominant IBS (IBS-C), increasing fiber can be helpful. Soluble fiber, found in many low-FODMAP fruits like bananas and kiwifruit, is often better tolerated than insoluble fiber. The key is to add fiber gradually and consume plenty of water to avoid gas and bloating.

Conclusion

Understanding which fruits to avoid with irritable bowel syndrome involves managing high-FODMAPs like fructose and polyols. While apples, pears, and dried fruits are common triggers, many alternatives like berries, citrus, and kiwifruit are gentle on the gut. The low-FODMAP diet, implemented with professional guidance, is an effective strategy for pinpointing your individual triggers. Remember that personalization is key; what works for one person may not work for another. Consult a doctor or dietitian to create a plan that works best for specific needs.

For more detailed information on FODMAPs and IBS, the Monash University FODMAP Diet App is a highly recommended resource.

Frequently Asked Questions

Fruits differ in their FODMAP content, a type of carbohydrate that can be poorly absorbed in the gut. Fruits high in FODMAPs, like apples, are more likely to cause symptoms, while low-FODMAP fruits, like oranges, are generally well-tolerated.

Yes, bananas are typically well-tolerated, but ripeness is key. Ripe bananas are low-FODMAP and a good choice, while greener bananas contain more fructans and may be more likely to cause symptoms.

Yes. Dried fruits have a much higher concentration of sugar and fiber than fresh fruits due to the removal of water. This concentrated FODMAP load makes them a common trigger for digestive issues.

FODMAPs are fermentable short-chain carbohydrates. They are poorly absorbed in the small intestine and get fermented by bacteria in the large intestine, producing gas and pulling water into the bowel. This can cause bloating, pain, and diarrhea or constipation.

It is generally advised to limit fruit juice, especially those made from high-FODMAP fruits like apples or pears. Like dried fruit, juices concentrate the sugars and can deliver a high FODMAP load that triggers symptoms.

The most effective method is a low-FODMAP elimination diet, ideally under a dietitian's guidance. During this process, you temporarily remove high-FODMAP foods and then reintroduce them systematically to identify which ones cause a reaction.

No. Many fruits are low-FODMAP and safe to enjoy. Avoiding all fruit is not necessary and can lead to a lack of essential nutrients. The goal is to identify and manage your personal triggers, not to eliminate entire food groups unnecessarily.