What Fruits to Avoid on a Low FODMAP Diet?

October 25, 2025 •

4 min read

According to the American College of Gastroenterology, the low FODMAP diet can significantly improve IBS symptoms in up to 75% of patients. Understanding what fruits to avoid on a low FODMAP diet is a crucial step in managing digestive issues like bloating, gas, and abdominal pain effectively. Fruits contain different types of FODMAPs, primarily fructose and polyols, which can ferment in the gut and trigger discomfort in sensitive individuals.

Quick Summary

This guide details which fruits to eliminate during the low FODMAP diet's elimination phase, focusing on those high in fructose and polyols. It provides comprehensive lists and substitution advice for better managing gut-related symptoms.

Key Points

High-Fructose Fruits: Avoid fruits containing excess fructose, such as apples, mangoes, pears, and watermelon, as they can trigger symptoms.
High-Polyol Fruits: Steer clear of stone fruits like cherries, peaches, and plums, as they are high in polyols like sorbitol.
Dried Fruits: Concentrated in sugars, all dried fruits are high in FODMAPs and should be avoided during the elimination phase.
Low FODMAP Alternatives: Enjoy safer options in moderation, including strawberries, oranges, kiwi, and unripe bananas.
Follow the Elimination Process: The low FODMAP diet is a three-phase approach (Elimination, Reintroduction, Personalization), not a permanent state of restriction.
Consult a Professional: Working with a dietitian or nutritionist is recommended to navigate the diet and ensure proper nutrition.

Understanding FODMAPs in Fruits

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine. When these carbs reach the large intestine, gut bacteria rapidly ferment them, which can cause symptoms like gas, bloating, and pain in individuals with conditions like Irritable Bowel Syndrome (IBS). In fruits, the main culprits are excess fructose (a type of monosaccharide) and polyols (sugar alcohols).

Excess Fructose: The Sweet Trigger

Fruits contain varying amounts of glucose and fructose. The human body absorbs these sugars differently. Glucose is readily absorbed, and it actually helps with the absorption of fructose. However, when a fruit contains more fructose than glucose (known as excess fructose), the unabsorbed fructose can pass into the large intestine and be fermented by bacteria. This fermentation process can lead to gas and discomfort for those with fructose malabsorption.

Polyols: A Common Culprit

Polyols are another type of FODMAP found in many fruits. They are sugar alcohols, such as sorbitol and mannitol, which are also poorly absorbed by the gut. These can cause osmotic effects, drawing water into the intestinal tract and potentially leading to diarrhea. Many stone fruits and other common fruits are particularly high in polyols.

High FODMAP Fruits to Avoid

To begin the elimination phase of a low FODMAP diet, it is essential to restrict the consumption of high FODMAP fruits. This helps to identify if these short-chain carbohydrates are indeed contributing to your symptoms.

Fruits High in Excess Fructose

Many popular fruits contain excess fructose, making them unsuitable for the elimination phase of the diet. The most common examples include:

Apples
Mangoes
Pears
Watermelon
Cherries
Nectarines

Fruits High in Polyols

Some fruits are high in polyols, particularly sorbitol, and should also be avoided:

Apricots
Blackberries
Cherries
Lychee
Peaches
Plums

Dried and Canned Fruits

Dried fruits, like raisins, dates, figs, and dried mango, have a highly concentrated level of both fructose and polyols, and are typically very high in FODMAPs. Canned fruits preserved in fruit juice often contain added high-fructose corn syrup or concentrated fruit juices, which are also high in FODMAPs. It is best to avoid these entirely during the elimination phase.

High FODMAP vs. Low FODMAP Fruits: A Comparison

To help you make better fruit choices, here is a comparison table of common high and low FODMAP fruits. Note that portion sizes are important for low FODMAP fruits; refer to resources like the Monash University app for specific, up-to-date serving recommendations.


High FODMAP Fruits (Limit)	Low FODMAP Fruits (Enjoy in Moderation)
Apples	Oranges
Pears	Strawberries
Mango	Blueberries
Peaches	Ripe Bananas (in limited portions)
Watermelon	Grapes
Cherries	Kiwi
Dried Fruit (all types)	Cantaloupe
Apricots	Lemons
Plums	Limes
Lychee	Passionfruit

Managing Your Diet: Beyond Just Fruits

Following a low FODMAP diet is a process, not a permanent state of restriction. It involves three key phases: Elimination, Reintroduction, and Personalization.

Elimination Phase: For 2-6 weeks, all high FODMAP foods, including the fruits listed above, are strictly avoided to see if symptoms improve. This provides clear feedback on whether FODMAPs are the source of your issues.
Reintroduction Phase: Once symptoms have settled, you will systematically reintroduce different FODMAP groups one by one to pinpoint which specific types you are sensitive to. For example, you might reintroduce a high-fructose fruit like mango to test your tolerance to excess fructose.
Personalization Phase: In this final phase, you build a personalized, long-term diet that limits only the specific FODMAPs you know you react to, allowing for the maximum dietary variety and nutritional intake possible.

It is highly recommended to work with a specialized dietitian or nutritionist during this process to ensure nutritional adequacy and proper symptom management. Navigating this complex diet alone can be overwhelming. The Monash University FODMAP Diet App is also an invaluable resource, providing the most comprehensive and up-to-date food database.

Conclusion: Making Informed Choices for Gut Health

While many fruits offer significant health benefits, individuals with sensitivities need to be selective to avoid digestive distress. Learning what fruits to avoid on a low FODMAP diet is a foundational skill for managing IBS and other digestive issues. By focusing on low FODMAP alternatives and following the structured elimination and reintroduction phases, you can enjoy a diverse and delicious diet without unnecessary symptoms. Ultimately, the goal is not to eliminate entire food groups forever but to understand your body's specific sensitivities and build a sustainable, gut-friendly eating plan. For more information on gut health and nutrition, consult authoritative sources like the Monash University website: monashfodmap.com.

Frequently Asked Questions

You should avoid fruits that are high in excess fructose or polyols. This includes common options like apples, mangoes, watermelon, pears, peaches, and cherries. Dried fruits and most fruit juices are also typically high in FODMAPs.

Some fruits contain high levels of fermentable carbohydrates called FODMAPs. These are poorly absorbed in the small intestine and get fermented by bacteria in the large intestine, producing gas and causing bloating, pain, and other digestive issues in sensitive individuals.

Yes, many fruits are low in FODMAPs and can be enjoyed in moderation. Good choices include strawberries, oranges, unripe bananas, blueberries, grapes, and cantaloupe. Always check portion sizes with a trusted resource like the Monash University app.

No, most dried fruits are not recommended during the elimination phase of the low FODMAP diet because the drying process concentrates the sugars, significantly increasing their FODMAP content. Examples include raisins, dates, and figs.

Fruits with an excess of fructose over glucose are considered high-fructose FODMAPs. Common examples include mango, apples, and watermelon. Using a resource like the Monash FODMAP app can provide precise information on specific fruits and their FODMAP content.

Both are types of FODMAPs, but they cause issues differently. Excess fructose is a type of sugar that is poorly absorbed, while polyols are sugar alcohols like sorbitol and mannitol, which can draw water into the gut. Many high FODMAP fruits contain both.

No, the low FODMAP diet is intended to be a temporary, three-phase process (elimination, reintroduction, and personalization). The goal is to identify your personal trigger foods and then reintroduce as many FODMAPs as you can tolerate for a more varied diet.