Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Are Grapes Low FODMAP?
Picking safe fruits for the low FODMAP diet can seem like an impossible task. One of the most commonly asked questions about the FODMAP diet is whether grapes are low FODMAP. According to testing by Monash and FODMAP Friendly, grapes have low FODMAP serving sizes. However, the answer is a bit more complicated as both testing bodies have different low FODMAP safe serving sizes.
Grapes can be eaten fresh or dried to make raisins and sultanas. They are also used to make wine. Are grapes low FODMAP? Are grapes high in fructose? Are grapes a safe fruit choice for people with IBS or on the low FODMAP diet? Let's take a look!
What are FODMAPs?
FODMAPs are a group of fermentable carbohydrates that can cause digestive problems for people with Irritable Bowel Syndrome (IBS). People with IBS who follow a low FODMAP diet often report improved symptoms. FODMAPs are found in a wide variety of foods, including fruits, vegetables, grains, dairy products, and processed foods.
The low FODMAP diet is an eating plan designed to help you manage your IBS symptoms. It involves eliminating high FODMAP foods from your diet and then slowly reintroducing them to see which ones trigger symptoms. There is no one-size-fits-all approach to the low-FODMAP diet, so you may need to tailor it to your specific needs.
Are all varieties of grapes low FODMAP?
Grapes come in two varieties - green or red, and can be seeded or seedless. Green grapes are lower in sugar and calories than red grapes, but they also have less antioxidants. However, both types of grapes are healthy and have low FODMAP serving sizes. According to the Monash app, 28g of red seedless grapes or six red grapes per meal is low FODMAP, while 32g or six green seedless grapes are low FODMAP. According to the FODMAP Friendly app, 100g (24) red or green grapes are low FODMAP.
The Monash and FODMAP Friendly labs may have different low FODMAP test results for grapes due to seasonality and testing different varieties. If you want to be safe, you could stick with the lower Monash app serving and gradually try the higher FODMAP Friendly app serving to see if you can tolerate it.
Is grape juice low FODMAP?
Grape juice has not been tested by Monash or FODMAP Friendly, so we do not know if it is low FODMAP or not. However, the low FODMAP safe serving sizes of grapes are fairly small, so it is likely that grape juice is high FODMAP due to a high fructose content, like most fruit juices.
Are grapes healthy?
Grapes are a healthy, nutritious snack. In addition to vitamins C and K, grapes contain the antioxidant resveratrol. If you are looking for some ideas on how to include grapes in your diet, here are a few ideas:
- Eat a small handful as a snack
- Add grapes to your morning cereal or oatmeal
- Use them in place of raisins in recipes
- Add a handful to smoothies
- Enjoy them fresh or frozen
Are raisins low FODMAP?
Raisins are a dried version of fresh grapes. According to the Monash app, 13g or one tablespoon of raisins is a safe serving size per meal.
Are sultanas low in FODMAP?
Sultana, also named golden raisins, are also dried grapes. Sultanas are lighter in color and sweeter than raisins and are used similar to raisins in cooking. According to the Monash app, 7g or two teaspoons of sultanas are a safe serving size per meal.
Summary
Grapes are safe on the low FODMAP diet as long as you stick to the safe recommended servings. This means that a small handful of grapes should be fine for you to eat on the low FODMAP diet. However, a large bowl of grapes may be too much for a low FODMAP safe serving. Remember, when following the low FODMAP diet, it is important to stay within the recommended serving sizes.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.
