Fruit

Is Dried fruit Low FODMAP?

Q: Is dried fruit low FODMAP?

Dried fruit is high FODMAP at normal portions. Raisins about 13 g (1 tbsp); most others none. The FODMAP group responsible is fructans and excess fructose. Drying removes water and concentrates everything left behind, so a small handful of dried fruit is several servings of the fresh original. Dates and prunes are high at almost any quantity.

High FODMAP

Avoid during elimination. Save for a structured reintroduction challenge.

Safe serving

Raisins about 13 g (1 tbsp); most others none

FODMAP group responsible

Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Excess fructose — Monosaccharides. A problem only when fructose outweighs glucose, as in honey and apple.

Why

Drying removes water and concentrates everything left behind, so a small handful of dried fruit is several servings of the fresh original. Dates and prunes are high at almost any quantity.

This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.

Is Dried fruit Low FODMAP?

Why

Low-FODMAP Elimination Phase Starter Kit