Pineapple has a wonderful, refreshing tropical taste. It’s sweet and juicy, and makes a fantastic snack for work, or school. It’s full of nutritional value. One cup of fresh pineapple can give you 105% of your daily Vitamin C requirements. It’s packed full of other vitamins, and minerals. Pineapple can help your hair, skin, digestion, vision, and help to boost your immune system. So is pineapple low FODMAP?


Yes. The Monash University guidelines state that one cup of chopped fresh pineapple is low FODMAP. A 200 gram serving, which is roughly a cup and a half, of fresh pineapple would be medium FODMAP as this serving has moderate amounts of oligo- fructans.


Dried pineapple is a bit different. One serving of dried pineapple is two pieces, and this contains high amounts of oligo-fructans, so is high FODMAP. A half serving is one piece, and is medium FODMAP. The drying process increases the sugars found in the pineapple.


What To Do With A Pineapple

Some people love to eat chunks of fresh pineapple, and other love the taste it adds to their cooking. But before you can eat it or cook with it, you’ll need to select a ripe pineapple. There’s a few ways of doing this.


  • Smell - A ripe pineapple should have a sweet smell. If you can’t smell anything then it isn’t ripe.
  • Touch - A ripe pineapple will have a little give when you press it. If there’s no give, it isn’t ripe. If there’s too much give, it could be overripe, or rotted.
  • Appearance - A ripe pineapple can look greeny-brown, or yellowy, depending on the variety of pineapple.
  • The pull test - Some people say that the best way to check if a pineapple is ripe is to pull out one of the leaves. If it comes out without much resistance, the pineapple is ripe. If it resists, it’s not ripe, and if it comes out very easily, the pineapple could be overripe or rotting.

Tasty Low FODMAP Vegetarian Pineapple Fried Rice

This Low FODMAP Vegetarian Pineapple Fried Rice Recipe is super simple, delicious, bursting with flavor and juicy goodness— a delicious low fodmap vegetarian breakfast recipe that's sure to become a new favorite!

Perfect addition to your low fodmap vegetarian recipes collection! Good as a low fodmap breakfast too!


To make our Low FODMAP Vegetarian Pineapple Fried Rice Recipe, you will need the following:

For the rice:

For the salad:

  • lettuce
  • carrots
  • sweet peppers
  • cucumber 
  • radishes
  • poppy seeds


To make our Low FODMAP Vegetarian Pineapple Fried Rice Recipe, follow these steps:

  1. Cook the rice according to package directions and set aside to cool.
  2. Cut a pineapple in half and hollow out both halves to make two bowls.
  3. Cut the pineapple into small pieces and set it aside.
  4. In a skillet, add pineapple chunks and cooked rice.
  5. Add a tablespoon of coconut oil and Casa de Sante Low FODMAP Lemon Herb Seasoning.
  6. Leave 5 to 10 minutes on the fire then put the mixture into the pineapple halves.
  7. Decorate with lettuce, carrots, peppers, cucumbers, radishes and poppy seeds.


Sweet And Sour Chicken

Serves Four


2 large egg whites

4 teaspoons cornstarch

1 pound boneless, skinless chicken breasts (cut into 1 inch pieces)

6 tablespoons low FODMAP ketchup, or home made ketchup

1/4 cup of water

3 tablespoon apple cider vinegar

2 tablespoon brown sugar

1 and a half tablespoons of gluten free soy sauce

2 tablespoons canola oil

1 red bell pepper (cut into 1 inch pieces)

1 and a half cups of fresh pineapple

2 teaspoons grated fresh ginger

3 green onions (Only the green parts, cut into 1 inch pieces

3/8 teaspoon kosher salt

Rice or low FODMAP noodles to serve



  1. Combine egg whites with 1 tablespoon cornstarch in a large bowl.
  2. Add chicken, and toss to coat.
  3. Take a second bowl, and combine the rest of the cornstarch with water, ketchup, apple cider vinegar, brown sugar, and soy sauce.
  4. Heat 1 tablespoon of oil in a frying pan on a medium-high heat.
  5. Add the bell pepper and cook for about 2 minutes.
  6. Add the pineapple, ginger, and green onion to the pan, and cook for another 2 minutes
  7. Take off heat, plate, and set aside.
  8. Add the rest of the oil to the pan, and add the chicken. Cook until cooked through.
  9. Add the bell pepper, and the ketchup mixtures to the pan and simmer for about one minute
  10. Sprinkle with salt, and serve with rice, or low FODMAP noodles.


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