Is Applesauce Low FODMAP?

May 3, 2022

Is 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.

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.

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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

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