What Juice Can I Drink on a Low FODMAP Diet?

October 23, 2025 •

4 min read

An estimated 10-15% of the global population suffers from Irritable Bowel Syndrome (IBS), for which a low FODMAP diet is a primary treatment. Learning what juice can I drink on a low FODMAP diet is a common challenge for those managing their gut health, as many popular juices are high in fermentable carbohydrates. This guide will help you navigate your options safely and deliciously.

Quick Summary

The Low FODMAP diet limits fermentable carbohydrates that can trigger IBS symptoms. Selecting the right juices, such as cranberry or certain citrus options in controlled servings, is essential. Careful label reading is necessary to avoid high-FODMAP additives.

Key Points

Check Labels Carefully: Always scrutinize the ingredients list for high FODMAP culprits like high fructose corn syrup and fruit juice concentrates.
Limit Serving Sizes: Even low FODMAP juices can trigger symptoms in large quantities due to concentrated sugars; stick to recommended small portions.
Choose Safe Options: Cranberry, orange (limited), pineapple (limited), grape, lemon, and lime juices are typically safe choices.
Avoid High FODMAP Fruits: Juices made from high FODMAP fruits like apples, pears, and mangoes should be avoided.
Consider Homemade Juices: Making juice at home with safe ingredients like carrots, cucumber, and spinach offers the best control over FODMAP content.
Consult a Dietitian: Work with a professional to navigate the diet and identify your personal triggers effectively.

Understanding FODMAPs and Juices

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain in sensitive individuals. Juicing concentrates the sugar from fruits and vegetables, potentially increasing the FODMAP load and making it crucial to choose ingredients wisely and control portion sizes. Even fruits and vegetables that are low FODMAP in their whole form can become high FODMAP when juiced in large quantities due to the high concentration of fructose. The key to including juice in your low FODMAP diet is moderation and careful selection. Consulting with a dietitian can provide personalized guidance for your specific needs.

Low FODMAP Fruit Juices

Several fruit juices are safe to consume in limited, low FODMAP servings. The Monash University Low FODMAP Diet app is the go-to resource for accurate serving sizes.

Cranberry Juice: Pure cranberry juice is considered low FODMAP. When buying, ensure the label does not list high-FODMAP ingredients like apple juice, pear juice, or high fructose corn syrup. A typical safe serving is around 200ml.
Orange Juice: Freshly squeezed orange juice is generally considered low FODMAP. For reconstituted juice, a serving of 120ml is typically low FODMAP, but larger quantities (160ml+) can become moderate in fructose.
Pineapple Juice: Small quantities of pineapple juice are low FODMAP. A typical serving is around 180g. As with other juices, watch out for additives and added concentrates that can increase the FODMAP content.
Lemon and Lime Juice: These are excellent low FODMAP flavor enhancers. They can be added to water or other low FODMAP drinks and recipes freely. Large quantities of pure lemon juice can become moderate in fructans.
Grape Juice: According to Monash University, grape juice is one of the low FODMAP options. As always, confirm the ingredients list for no added high FODMAP juices or sweeteners.

Low FODMAP Vegetable Juices and Add-ins

Vegetable juices can be a great way to enjoy a low FODMAP beverage, especially homemade ones where you control the ingredients.

Carrot Juice: Carrots are a safe low FODMAP vegetable, and their juice is well-tolerated.
Cucumber Juice: Cucumber is low in FODMAPs and makes a very refreshing, hydrating juice.
Green Juices: You can make green juices with safe ingredients like spinach, kale, and cucumber. For flavor, add ginger or mint, which are both low FODMAP.
Tomato Juice: While some brands can contain onion or other high FODMAP ingredients, pure tomato juice can be low FODMAP. Check labels carefully.

High FODMAP Juices to Avoid

Many common juices are high in FODMAPs, primarily due to excess fructose or sorbitol.

Apple Juice: High in both fructose and sorbitol.
Pear Juice: Also high in fructose and sorbitol.
Mango Juice: High in excess fructose.
Pomegranate Juice: Contains fructans, making it high FODMAP.
Mixed Fruit Juices: Often contain a blend of high FODMAP fruit concentrates like apple or pear juice, even if not prominently advertised.

Tips for Enjoying Low FODMAP Juices

Read Labels Diligently: This is the most important step. Watch for high fructose corn syrup, fruit juice concentrates (especially apple or pear), and added sweeteners like sorbitol.
Control Portions: Even safe juices can become high FODMAP in large quantities. Always stick to the recommended serving sizes, typically about half a cup.
Opt for Homemade: Juicing at home allows full control over ingredients and portion sizes. Start with small, low FODMAP servings of ingredients like berries, kiwi, carrots, or pineapple to see what works for you.
Experiment with Herbs and Spices: Enhance the flavor of your homemade juices with low FODMAP additions like ginger, mint, or a squeeze of fresh lemon or lime.

Low FODMAP vs. High FODMAP Juice Comparison


Feature	Low FODMAP Juices	High FODMAP Juices
Key Ingredients	Cranberry, orange (limited), grape, pineapple (limited), lemon, lime, carrot, cucumber, spinach.	Apple, pear, mango, watermelon, nectarine, cherry, added concentrates.
FODMAP Content	Contains lower levels of fermentable sugars in recommended serving sizes.	High concentration of excess fructose, sorbitol, and fructans.
Serving Size	Small, controlled portions (e.g., ½ cup or less), based on specific fruit type.	Best to avoid entirely during the elimination phase.
Additives	Should ideally be pure, with no high fructose corn syrup or other high FODMAP sweeteners.	Often contains high fructose corn syrup and other problem additives.
Symptom Impact	Less likely to trigger IBS symptoms when consumed correctly.	High risk of causing bloating, gas, and abdominal pain.
Home Juicing	Preferred for full ingredient control; allows for safe and delicious combinations.	Can also be high FODMAP if using high FODMAP fruits, even if homemade.

Conclusion

While many commercial juices are off-limits during the low FODMAP diet's elimination phase, several delicious and gut-friendly options exist. By focusing on juices made from low FODMAP fruits and vegetables like cranberry, orange (in moderation), pineapple (in moderation), and carrot, and by diligently checking for high FODMAP additives, you can safely enjoy juice. Always remember that portion control is crucial due to the concentrated nature of juice. Homemade juices offer the greatest control, allowing you to create refreshing and tasty beverages without worrying about hidden ingredients. Use the reintroduction phase to test your tolerance for different juices and serving sizes, working with a dietitian to create a sustainable, personalized diet plan for your long-term digestive health.

For further reading and the most up-to-date information on low FODMAP foods, refer to the Monash University Low FODMAP Diet website.

Frequently Asked Questions

Yes, but in moderation. A small serving of freshly squeezed orange juice or a limited amount (120ml) of reconstituted 100% orange juice is considered low FODMAP. Larger portions can contain moderate to high levels of fructose.

Serving sizes vary by juice type, but typically range from 1/3 to 1/2 cup (or about 120ml) per sitting to avoid an excess sugar load that could trigger symptoms. Always consult the Monash app for specific recommendations.

No, not all fruit juices are high in FODMAPs. Juices like pure cranberry, grape, and specific citrus juices are low FODMAP in controlled portions. However, many common fruit juices, especially those made from apple or pear concentrates, are high in FODMAPs.

Smoothies can be low FODMAP if made with safe ingredients. Use a low FODMAP liquid base like almond milk and combine with small, low FODMAP servings of fruits like blueberries, strawberries, or firm banana. Avoid high FODMAP fruits and large quantities of any fruit.

You should generally avoid juices containing high FODMAP fruit concentrates, such as apple, pear, or mango. The concentration process increases the FODMAP content significantly. Always prioritize juices with a simple, transparent ingredient list.

Yes, you can have vegetable juice, but be mindful of the ingredients. Homemade juices with low FODMAP vegetables like carrots, cucumber, and spinach are excellent. Avoid commercial vegetable juices that often contain high FODMAP additions like onion or garlic.

Portion control is critical because the juicing process removes fiber and concentrates the sugars. Even fruits that are low FODMAP in their whole form can become high in FODMAPs, particularly fructose, when consumed in large, concentrated juice servings.