What fruits to avoid on FODMAP? Your guide to a gut-friendly diet

December 31, 2025 •

4 min read

According to Healthline, up to 15% of adults in the United States experience symptoms of irritable bowel syndrome (IBS). Managing these symptoms often involves dietary changes, including knowing what fruits to avoid on FODMAP.

Quick Summary

Certain fruits contain high levels of fermentable carbohydrates called FODMAPs, which can trigger digestive issues in sensitive individuals. This article details specific high-FODMAP fruits, explains why they cause problems, and provides safe, low-FODMAP alternatives for managing gut health.

Key Points

Identify High-FODMAP Fruits: Fruits like apples, mangoes, pears, and watermelon contain high levels of fermentable carbohydrates and should be limited.
Understand FODMAP Types: Excess fructose and polyols like sorbitol are the main triggers in high-FODMAP fruits.
Monitor Ripeness: The FODMAP content in fruits like bananas increases significantly as they ripen, making unripe versions a safer choice.
Avoid Concentrated Fruit: Dried fruits and most fruit juices have a high concentration of FODMAPs and should be avoided or consumed in very small, verified quantities.
Embrace Low-FODMAP Alternatives: Enjoy gut-friendly fruits such as strawberries, blueberries, oranges, and kiwis, which are safe for most individuals on a low-FODMAP diet.
Prioritize Portion Control: Even low-FODMAP fruits can cause symptoms if consumed in large amounts, so sticking to recommended serving sizes is crucial.
Consult a Dietitian: For personalized advice and guidance on navigating the low-FODMAP diet, consulting a healthcare professional is recommended.

The Basics: Understanding FODMAPs in Fruit

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by some people, particularly those with conditions like IBS. When these carbs reach the large intestine, they are fermented by gut bacteria, which can cause gas, bloating, and other digestive issues.

Not all fruits contain the same amount of FODMAPs, and the type of FODMAP also varies. The primary high-FODMAP components found in fruit are excess fructose and polyols, such as sorbitol. Understanding which fruits are high in these specific fermentable carbs is key to managing symptoms effectively.

High-FODMAP Fruits to Limit or Avoid

For those following a low-FODMAP diet, certain fruits should be eliminated or strictly limited during the initial phase. These fruits contain fermentable carbohydrates that can trigger symptoms like gas, bloating, and abdominal pain.

Excess Fructose

Some fruits have a higher concentration of fructose than glucose, which makes them difficult for the small intestine to absorb effectively in sensitive individuals.

Mangoes: This tropical fruit is notoriously high in fructose.
Watermelon: Another fruit high in excess fructose, as well as the polyol mannitol.
Apples: Both apples and applesauce are common culprits due to their high fructose content.
Pears: Similar to apples, pears contain high amounts of fructose and sorbitol.

Polyols

Polyols are sugar alcohols that are poorly absorbed and can draw water into the gut, causing diarrhea in some people.

Stone Fruits: This includes peaches, nectarines, plums, and cherries, which are all high in the polyol sorbitol.
Apricots: Another stone fruit high in sorbitol.
Blackberries: These berries are high in polyols.
Avocado: While a healthy fat source, avocado contains a significant amount of sorbitol and should be consumed in small, measured portions.

Concentrated and Dried Fruits

Any form of dried fruit is high in concentrated FODMAPs due to the removal of water. Similarly, fruit juices often contain a high concentration of fructose.

Dried Fruits: This includes raisins, figs, dates, prunes, and dried mango.
Fruit Juices: Most fruit juices and canned fruits in natural juice contain high amounts of concentrated sugars.

How Ripeness Impacts FODMAP Content

The ripeness of a fruit can dramatically alter its FODMAP levels. Bananas are a prime example: unripe (green) bananas are low in FODMAPs, but as they ripen (developing brown spots), the resistant starch converts to simple sugars, increasing the fructan content. Portion size for ripe bananas must be carefully controlled, while unripe bananas are a safer bet.

Low-FODMAP Fruit Alternatives

Fortunately, a low-FODMAP diet does not mean cutting out fruit entirely. Many delicious and nutritious fruits are safe to eat in controlled portions.

Bananas (unripe): A medium, firm, yellow banana is low in FODMAPs, but as mentioned, ripeness is key.
Strawberries: A great choice, as their FODMAP content remains consistent regardless of ripeness.
Blueberries: Re-tested by Monash University, blueberries are now considered low-FODMAP in 1-cup servings.
Citrus Fruits: Oranges, lemons, and limes are excellent, low-FODMAP options.
Pineapple: Fresh pineapple is safe in standard serving sizes.
Kiwi Fruit: This digestive-friendly fruit is a good source of fiber and contains the enzyme actinidin, which aids protein digestion.
Cantaloupe and Honeydew Melon: Both are safe options in appropriate serving sizes.
Grapes: Most varieties are considered low-FODMAP.

High-FODMAP vs. Low-FODMAP Fruit Comparison


High-FODMAP Fruit	Primary FODMAP	Low-FODMAP Alternative	Primary FODMAP of Alternative
Apple	Excess Fructose, Sorbitol	Orange	None
Mango	Excess Fructose	Pineapple	None (safe serving)
Watermelon	Excess Fructose, Mannitol	Cantaloupe	None (safe serving)
Peach	Sorbitol	Strawberry	None
Cherry	Sorbitol	Grapes	None
Ripe Banana	Fructans	Unripe Banana	None (resistant starch)
Dried Fruit (Raisins)	Concentrated Fructose	Fresh Grapes	None (safe serving)
Apricot	Sorbitol	Kiwi	None

Best Practices for Managing Fruit on a Low-FODMAP Diet

Portion Control is Crucial: Even low-FODMAP fruits can cause symptoms if eaten in large quantities due to total fructose load. A standard serving size is often recommended.
Space Out Servings: To prevent FODMAP stacking, it's best to wait 3-4 hours between fruit servings.
Check the Ripeness: Pay close attention to bananas, as their FODMAP content increases with ripeness.
Use the Monash University App: For the most up-to-date and accurate information on FODMAP content and portion sizes, consult the Monash University Low FODMAP Diet app, which is the leading resource for this dietary approach.

Conclusion

Understanding what fruits to avoid on FODMAP is an essential step in managing digestive symptoms and improving gut health. By focusing on low-FODMAP alternatives, controlling portion sizes, and being mindful of fruit ripeness, it's possible to enjoy the nutritional benefits of fruit without discomfort. Remember that everyone's tolerance levels are different, so a personalized approach, often guided by a dietitian, is the most effective strategy.

For more information on the low-FODMAP diet and other foods to avoid, consult the official Monash University Low FODMAP Diet resources. Link to Monash University FODMAP resources

Additional Considerations for a Fruit-Friendly FODMAP Diet

Smoothies: Commercial smoothies often contain high-FODMAP fruits and large quantities of fruit, making them risky. Make your own using low-FODMAP fruits in controlled portions.
Dried vs. Fresh: As a general rule, stick to fresh fruit over dried to minimize FODMAP concentration and avoid unwanted symptoms.
Canned Fruit: Avoid canned fruit that is packed in natural fruit juice or heavy syrup, as this can increase the fructose content. Canned fruits packed in water and drained may be acceptable in small portions.

Frequently Asked Questions

Even low-FODMAP fruits contain some level of fermentable sugars. Consuming too much at once, a phenomenon called FODMAP stacking, can overwhelm your digestive system and trigger symptoms. Limiting yourself to one serving at a time, spaced 3-4 hours apart, is the standard recommendation.

No, not all berries are high in FODMAPs. Strawberries, blueberries (in 1-cup servings), and raspberries are generally considered low-FODMAP. Blackberries, however, are high in polyols and should be avoided.

Most fruit juices are high in FODMAPs because the process of juicing concentrates the natural sugars, including fructose. This is why fresh, whole fruit in controlled portions is always a better choice.

An unripe banana will be firm and have green on its peel. As the banana ripens and yellow spots appear, its fructan content increases, making it a high-FODMAP food. Stick to firm, green-tinged bananas for a safer low-FODMAP option.

Cooking fruit does not generally reduce its FODMAP content. In some cases, like cooking fruits with sorbitol, boiling can leach some of the sugars into the cooking water, but the overall FODMAP level remains largely unchanged.

Stone fruits like peaches, cherries, and plums are primarily high in the polyol sorbitol, a type of sugar alcohol that can cause digestive issues in sensitive individuals.

The dehydration process used to create dried fruit concentrates its natural sugars and FODMAP content. Eating a small amount of dried fruit is equivalent to consuming a much larger amount of fresh fruit, making it easy to overload your system.

Avocado is a high-FODMAP fruit due to its high sorbitol content. It should be avoided during the elimination phase of the diet, or consumed in very small, measured portions after reintroduction.

Yes, fresh pineapple is generally considered a safe, low-FODMAP fruit when consumed in standard serving sizes. Its natural enzymes can also aid in protein digestion.

To add sweetness to baked goods, you can use pure maple syrup (in small amounts) or low-FODMAP fruits like strawberries, blueberries, or unripe bananas.