Oranges are a healthy low FODMAP fruit, but what about orange juice?

Is it safe for people with IBS and digestive health issues to drink? Orange juice is a healthy drink that provides vitamins and antioxidants; yet, certain ingredients such as sugar may trigger digestive problems like gas and bloating.

Orange juice is high in fructose, a type of sugar that is poorly absorbed in people with irritable bowel syndrome (IBS). For this reason, orange juice is often avoided on a low FODMAP diet.

Is Orange Juice Low FODMAP?

According to the Monash FODMAP app, 98% reconstituted orange juice is high FODMAP. However, 1/2 a glass or 120ml of 99% blended orange juice (reconstituted and fresh) is low FODMAP per meal. Orange cordial (25 to 50% real juice), 16 mls diluted in 144 mL of water is low FODMAP at 20g per meal. One tablespoon or 20g of orange FODMAP blossom water is low FODMAP.

According to the FODMAP Friendly app, 0.8 cups (7.41 Oz, 210g) of reconstituted or freshly squeezed orange juice contain excess fructose and is high FODMAP.

For people with IBS and gastrointestinal issues, added sugars can trigger some symptoms like gas, bloating, diarrhea, and abdominal pain.   

What are the alternatives to orange juice?

Low FODMAP juices include cranberry juice, lemon juice and lime juice.
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