Fruits

I’ll start by saying that all fruits have fructose. Since fructose is “fruit sugar,” that’s unfortunately inevitable. However, some fruits have a higher glucose to fructose ratio than others. These fruits are the ones that are generally safe for a low-FODMAP diet. Some fruits, like apples and watermelons, you should never, ever eat if you have fructose malabsorption, as they have way more fructose than glucose, and will cause you great pain.

Every day, you should eat two servings of fruit from the safe list. A serving size is typically a 1/2 cup, though some fruits have limits, like blueberries, of which you should only have 20 berries in one sitting. Don’t have more than one serving with a meal, because it’ll be a fructose overload for your body. Speaking of which, always have fruit with a meal or snack with high protein. Aka, don’t have fruit by itself. Ever. Especially not on an empty stomach. Want a (1/3-1/2 of a) banana in the morning? Cool, pair it with a slice of GF toast or oatmeal (1/4 cup).

Avoid all canned or dried fruits* or fruit juices. They have excess fructose. They are bad. And moderation means moderation, it doesn’t mean ‘have as much as you want.’ Oh, and use Ctrl+F to find things quicker.

safe
bananas
dried banana chips (<20)
boysenberries
blueberries
cantaloupe
cranberries, fresh
cumquats
dragon fruit
grapefruit
grapes, all types
honeydew melons
kiwis
lemons (lemon juice)
limes (lime juice)
oranges
papayas
passion fruit
paw paw
pineapples, fresh
prickly pears
raspberries
rhubarb
starfruit
strawberries

in moderation
avocados (1/8)
coconut, shredded (1/4c)
tangerines*
tangelos*

avoid
apples, all types
apricots, fresh and dried
blackberries
cherries
cranberries, dried
currants
dates
figs
guavas
lychees
mangoes, fresh and dried
nectarines
nashi fruit
peaches
pears
persimmons
pineapple, dried or canned
plums
pomegranates
prunes
raisins
watermelon
canned or dried fruits (any)
fruit juices (any)
fruit juices (any)

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