Are Prunes Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian  

Are prunes a low FODMAP food?

Prunes are dried plums that are commonly known to relieve constipation. According to Elliot (2017), one small prune typically contains one gram of fiber! Wow, that's a lot! For reference, the recommendation for women is 21 to 25 grams of fiber daily and 30 to 38 grams daily for men (Mayo Clinic, 2021).

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are sugars that can worsen the symptoms of irritable bowel syndrome (Veloso, n.d.). Unfortunately, according to the Monash University FODMAP Diet app, prunes and plums are high FODMAP fruits that contain FODMAPs, sorbitol, and fructan. Therefore, during the first phase of the FODMAP diet, when foods are eliminated, prunes should be avoided.

What are the health benefits of prunes?

Besides being a delicious fibrous fruit that aids in relieving constipation and gastrointestinal upset, prunes also may help control blood sugar and reduce blood sugar spikes due to a hormone called adiponectin. The fiber content also aids blood sugar as fiber causes carbohydrates, or sugars, to be absorbed more slowly (Elliot, 2017). Research has also shown that prunes can help protect the heart by reducing the likelihood of high blood pressure and high cholesterol.


Summary

We hope this post answers your questions about the low FODMAP diet and prunes in the FODMAP diet. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods!

Stay tuned for more posts about low FODMAP foods. Also, check out our other pages for more information on managing digestive health.


References

Elliott, B. (2017, May 13). 7 health benefits of plums and prunes. Healthline. Retrieved April 29, 2022, from https://www.healthline.com/nutrition/benefits-of-plums-prunes

Mayo Foundation for Medical Education and Research. (2021, January 5). How much fiber is found in common foods?Mayo Clinic. Retrieved April 29, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

Veloso, H. G. (n.d.). FODMAP diet: What you need to know. Johns Hopkins Medicine. Retrieved April 19, 2022, from https://www.hopkinsmedicine.org/health/wellness- and-prevention/fodmap-diet-what-you-need-to-know/
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