Is Applesauce Low FODMAP?
May 04, 2022Is Applesauce Low FODMAP? A Comprehensive Guide
Applesauce is a popular and convenient snack, side dish, or topping that many people enjoy. However, for those following a low FODMAP diet, the question arises whether applesauce is an appropriate food choice. In this comprehensive guide, we delve into the FODMAP content of applesauce, its health benefits, and alternative options for those on a low FODMAP diet.
Table of Contents
- Understanding FODMAPs
- Apples and FODMAPs
- Applesauce and FODMAPs
- Cooking and FODMAP Content
- Health Benefits of Applesauce
- Added Sweeteners in Applesauce
- Applesauce Alternatives
- Personalizing Your Low FODMAP Diet
- Casa de Sante: Your Partner in Gut Health
- Conclusion
Understanding FODMAPs
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that are poorly absorbed in the small intestine, leading to symptoms such as bloating, gas, abdominal pain, and diarrhea in individuals with conditions like irritable bowel syndrome (IBS) [^1^]. A low FODMAP diet is designed to help alleviate these symptoms by limiting the intake of high FODMAP foods.
Apples and FODMAPs
Apples are a delicious and nutritious fruit, but unfortunately, they are high in FODMAPs, specifically fructose and sorbitol. These sugars can aggravate symptoms for those following a low FODMAP diet. Monash University, the leading FODMAP researcher, indicates that only two teaspoons of a granny smith apple would be considered low enough in FODMAPs to be well-tolerated [^2^].
Applesauce and FODMAPs
Given that apples are high in FODMAPs, it is natural to assume that applesauce may also be high in FODMAPs. Monash University has not yet tested applesauce for FODMAPs to determine a tolerable serving size. However, the fructose and sorbitol content in applesauce is likely similar to that of raw apples, making it unsuitable for those following a low FODMAP diet [^1^].
Commercial Applesauce and FODMAP Content
Commercially available applesauce may contain added sweeteners, which can significantly increase the FODMAP content. Unsweetened and unflavored applesauce contains 7.1 grams of fructose per half-cup serving, while sweetened and unflavored applesauce contains 8.9 grams. These values exceed the low FODMAP guideline of 0.15 grams per serving for sorbitol-containing fruits like apples [^3^].
Cooking and FODMAP Content
The process of cooking apples and turning them into applesauce does not seem to change the FODMAP content significantly. Although there is limited data on the FODMAP content of cooked apples, it is safe to assume that cooked apples, apple juice, apple cider, and applesauce remain high in FODMAPs due to their high fructose and sorbitol content [^4^].
Health Benefits of Applesauce
Despite being high in FODMAPs, applesauce offers numerous health benefits. Apples and applesauce are rich sources of dietary fiber, which aids digestion and supports gut health. Additionally, apples contain antioxidants that may have anti-inflammatory properties. Apples also provide ascorbic acid (vitamin C), which supports immune function [^5^].
Added Sweeteners in Applesauce
Commercial applesauce often contains added sweeteners, which can further increase the FODMAP content. Common sweeteners in applesauce include fruit puree or fruit concentrate, sugar, and high fructose corn syrup.
Fruit Puree or Concentrate
Fruit puree or concentrate is often used to make flavored applesauce. Since all fruit contains fructose, using fruit puree or concentrate increases the fructose content of applesauce. For example, pear puree, derived from high fructose and high FODMAP pears, would affect the overall FODMAP content more than a lower fructose option [^3^].
Sugar
White sugar, or sucrose, is not considered a FODMAP because it contains equal amounts of fructose and glucose, with no excess fructose. Adding sugar to applesauce does not increase the FODMAP content. However, applesauce sweetened with sugar remains high in FODMAPs due to the excess fructose in apples themselves [^3^].
High Fructose Corn Syrup
Some flavored varieties of applesauce are sweetened with high fructose corn syrup (HFCS), which contains varying amounts of fructose and glucose. HFCS may further increase the FODMAP content of applesauce, making it even less suitable for those on a low FODMAP diet [^3^].
Applesauce Alternatives
If you're following a low FODMAP diet and looking for applesauce alternatives, consider these options:
-
Low FODMAP fruits: Opt for fruits that are low in FODMAPs, such as bananas, blueberries, grapes, kiwifruit, oranges, and strawberries. You can enjoy these fruits fresh, or blend them into a puree for a similar texture to applesauce.
-
Chia seed pudding: Combine chia seeds with a low FODMAP milk alternative (such as almond milk), sweetener, and low FODMAP fruit for a nutritious and satisfying snack that mimics the consistency of applesauce.
-
Low FODMAP yogurt: Choose a lactose-free or low FODMAP yogurt and add your favorite low FODMAP fruits, nuts, and seeds for a delicious and gut-friendly alternative to applesauce.
Personalizing Your Low FODMAP Diet
The low FODMAP diet is a trial-and-error process, allowing you to test various foods and determine your personal tolerance levels. If apples and applesauce aggravate your symptoms, it may be best to avoid them. However, if you don't experience any issues with apples, there's no need to exclude them from your diet.
Casa de Sante: Your Partner in Gut Health
Take control of your gut health with Casa de Sante, the leading gut health clinic. Get personalized care from our expert team of registered dietitians and health coaches, all from the comfort of your home.
Discover our specially formulated low FODMAP products, including seasonings, protein powders, and supplements, designed for sensitive digestive systems. Enjoy delicious meals with personalized meal plans based on your preferences and intolerances.
Uncover the root causes of your digestive issues with our comprehensive food sensitivity testing and GI labs. Stay on track with our convenient gut health apps that help you monitor symptoms and follow your personalized diet.
Access valuable educational resources, recipes, and support for a healthy digestive system. Our accessible virtual care considers your symptoms, labs, diet, and lifestyle.
Take the first step towards relief with a FREE gut health assessment. Visit www.casadesante.com now and start your journey to better gut health.
Conclusion
Applesauce is not a low FODMAP food due to the high fructose and sorbitol content in apples. Cooking apples and adding sweeteners does not significantly change the FODMAP content, making applesauce unsuitable for those following a low FODMAP diet. However, there are alternative options available, and understanding your personal tolerance levels can help you make the best choices for your gut health.
Reviewed by Onikepe Adegbola, MD PhD, founder Casa de Sante