What is the highest FODMAP fruit? A Comprehensive Guide

October 4, 2025 •

4 min read

According to Monash University, a leading authority on the low FODMAP diet, watermelon and apples are consistently identified as some of the highest FODMAP fruits due to their elevated levels of fructose and polyols. Understanding what is the highest FODMAP fruit is a crucial step for individuals navigating digestive sensitivities like Irritable Bowel Syndrome (IBS) and working to find dietary comfort.

Quick Summary

This guide identifies the fruits with the highest FODMAP content, like watermelon, apples, and pears, detailing the specific fermentable carbohydrates responsible. It also explains the difference between ripe and unripe bananas, provides low-FODMAP fruit substitutions, and offers practical strategies for managing high-FODMAP intake through portion control and smart eating habits.

Key Points

Watermelon is highest FODMAP fruit: Contains high levels of fructans, excess fructose, and mannitol.
Apples and Pears are high FODMAP: These fruits are particularly rich in excess fructose and sorbitol.
Ripeness affects FODMAP levels: Unripe bananas are low FODMAP, while ripe bananas are high in fructans.
Portion control is key: Many high-FODMAP fruits can be enjoyed in small, carefully measured servings.
Watch for FODMAP stacking: Consuming multiple small portions of high-FODMAP foods can accumulate and trigger symptoms.
Low FODMAP alternatives are plentiful: Options like oranges, strawberries, kiwi, and cantaloupe are safe choices for a balanced diet.

Understanding the FODMAP Framework

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates and sugar alcohols that are not absorbed properly in the small intestine of some individuals. When these compounds reach the large intestine, they are rapidly fermented by gut bacteria, which can lead to uncomfortable symptoms such as gas, bloating, pain, and diarrhea in people with sensitive digestive systems, such as those with Irritable Bowel Syndrome (IBS). A low-FODMAP diet is a dietary approach designed to help manage these symptoms by limiting the intake of foods high in these carbohydrates. The fruits with the highest FODMAP content typically contain high levels of fructose, sorbitol, or both, which are particularly problematic for some individuals.

Identifying the Highest FODMAP Fruits

While all fruits contain varying levels of fructose, some contain specific combinations of FODMAPs that make them particularly high-risk for those with sensitivities. Monash University, the institution that pioneered the low-FODMAP diet, provides extensive and regularly updated information on specific foods and their FODMAP levels. Among the fruits most often flagged as high in FODMAPs are watermelon, apples, and pears.

Watermelon: A Triple Threat

Watermelon is arguably one of the highest FODMAP fruits, containing high levels of not one, but three major FODMAP groups: fructans (oligos), excess fructose (monosaccharide), and mannitol (polyol). For individuals with IBS, this combination can be a powerful trigger for symptoms, making watermelon a fruit to be significantly limited or avoided during the elimination phase of a low-FODMAP diet.

Apples and Pears: High in Sorbitol and Fructose

Apples and pears are consistently high in both excess fructose and sorbitol (a polyol). These two types of fermentable carbohydrates often act in combination to produce strong digestive effects in susceptible people. The concentration of these FODMAPs is particularly high in dried apples and pears, as the dehydration process intensifies the sugar content. Even a single apple or pear can be enough to trigger symptoms for some individuals.

Stone Fruits and Mangoes

Many stone fruits, including peaches, nectarines, plums, and cherries, also rank high on the FODMAP scale, primarily due to their sorbitol and excess fructose content. Mangoes are also rich in fructose and can be problematic. It is important to note that the ripeness of a fruit can affect its FODMAP levels, as seen with bananas.

The Ripeness Factor: The Case of Bananas

Bananas offer a great example of how ripeness affects FODMAP content. While a firm, unripe banana is low in FODMAPs and suitable for a low-FODMAP diet, as it ripens, the starch converts to fermentable fructans, making it high FODMAP. A small serving of a ripe banana (approx. 33g) may still be tolerated, but a full, ripe banana is considered high FODMAP.

A Comparison of High and Low FODMAP Fruits


High FODMAP Fruit	Primary FODMAPs	Low FODMAP Fruit Alternative	Notes
Watermelon	Fructans, Fructose, Mannitol	Cantaloupe, Honeydew Melon	Watermelon has a triple threat of FODMAPs.
Apple	Fructose, Sorbitol	Orange, Clementine	Pink Lady and Granny Smith apples are low FODMAP in very small servings.
Pear	Fructose, Sorbitol	Kiwi, Strawberries	High in both fructose and sorbitol.
Mango	Fructose	Pineapple, Papaya	Canned pineapple in juice is a low FODMAP option.
Ripe Banana	Fructans	Unripe Banana	Ripeness significantly impacts FODMAP content.
Peach	Sorbitol	Grapes, Blueberries	Small portions of grapes or blueberries can be enjoyed.
Cherries	Sorbitol	Raspberries	Raspberries are a great alternative in a controlled portion.

Managing High-FODMAP Fruit Consumption

Managing your intake of high-FODMAP fruits is crucial for digestive comfort. The goal is not always to eliminate these fruits completely but to find your personal tolerance level and manage portion sizes effectively. Here are some strategies:

Portion Control: Many fruits that are high in FODMAPs only become problematic in larger quantities. For example, while a large serving of strawberries is high FODMAP, a smaller portion is not. Using the Monash University app or consulting a dietitian can help you determine safe serving sizes.
FODMAP Stacking: Be mindful of consuming multiple small servings of high-FODMAP fruits or other high-FODMAP foods throughout the day. These seemingly small portions can accumulate and trigger symptoms in a phenomenon known as FODMAP stacking.
Space Out Servings: A common recommendation is to separate servings of fruit by 3–4 hours to prevent FODMAP stacking and allow your gut time to process.
Monitor Symptoms: Pay close attention to how your body reacts to different fruits and portion sizes. The reintroduction phase of the low-FODMAP diet is designed to help you pinpoint your personal triggers.

Delicious Low-FODMAP Fruit Alternatives

For those limiting high-FODMAP fruits, there are still plenty of delicious and nutritious options available. The key is to choose fruits that are low in fermentable carbohydrates and enjoy them in appropriate portion sizes. Some great choices include:

Berries: Strawberries, raspberries (in limited portions), and blueberries are all great low-FODMAP options.
Citrus Fruits: Oranges, lemons, and limes are generally low in FODMAPs.
Melons: Cantaloupe and honeydew melon are considered low-FODMAP, unlike watermelon.
Tropical Fruits: Pineapple and papaya can be enjoyed on a low-FODMAP diet.
Kiwi: Green and gold kiwi fruit are low-FODMAP and a great source of Vitamin C.

Conclusion: Navigating Fruit Choices for Digestive Comfort

Knowing what is the highest FODMAP fruit is a powerful tool for those managing digestive symptoms. Watermelon, apples, and pears are among the most common culprits due to their high content of excess fructose, sorbitol, and other fermentable carbohydrates. By understanding which fruits to limit and how to manage portion sizes, you can effectively reduce digestive distress. However, it is crucial to remember that the low-FODMAP diet is not meant to be a permanent solution. After an elimination phase, reintroduction is key to identifying your individual tolerance levels. For personalized advice and guidance, consulting a registered dietitian is always recommended. They can help you navigate the process and ensure your diet remains balanced and nutritious.

For more detailed information and the latest updates on FODMAP content, you can consult the official resource from the pioneers of the diet: Monash University Low FODMAP Diet.

Frequently Asked Questions

The primary FODMAPs in apples are excess fructose and sorbitol. Both of these fermentable carbohydrates can trigger symptoms like bloating and diarrhea in individuals with IBS.

It depends on individual tolerance and portion size. Some high-FODMAP fruits, like ripe bananas, can be tolerated in very small, controlled portions. It's crucial to follow specific portion recommendations, often found in resources like the Monash University app, and monitor your symptoms.

Watermelon is exceptionally high in FODMAPs because it contains a triple combination of fermentable carbohydrates: fructans, excess fructose, and the polyol mannitol. Other melons like cantaloupe and honeydew do not contain this same combination of trigger compounds.

Yes, drying fruit significantly concentrates its FODMAP content. For example, dried apples and other dried fruits are very high in FODMAPs and should be avoided on a low-FODMAP diet.

Excellent low-FODMAP fruit options include oranges, grapes, strawberries, kiwi, cantaloupe, and unripe bananas. These fruits provide nutritional benefits without the high concentration of fermentable carbohydrates.

To avoid FODMAP stacking, space out your fruit servings by 3–4 hours and stick to recommended low-FODMAP serving sizes. This prevents a cumulative buildup of FODMAPs in your gut that could trigger symptoms.

Yes, the variety can influence FODMAP content. For example, while many apple varieties are high in FODMAPs, certain types like Pink Lady and Granny Smith have been tested and found to be low FODMAP in very small amounts.