Dates are low FODMAP in a small serving. A serving of 30 grams or 5 dates is low FODMAP.

At 46 grams or more, your serving contains an average amount of sorbitol and fructans. When you eat a serving of 61 grams of dates or more, your portion contains an average amount of sorbitol and a large amount of fructans.

So if you are still in the elimination phase of the FODMAP diet, it is best to stick to a serving of a maximum of 30 grams.

Medjool dates

In addition to regular dates, Monash University also tested medjool dates. For Medjool dates, 20 grams or 1 date is a low FODMAP serving.

A serving of 40 grams or 2 dates contains an average amount of sorbitol and fructans. And in a portion of 3 Medjool dates or 60 grams, your serving contains a high amount of sorbitol and an average amount of fructans.

How can I use dates in the elimination phase?

Because a small serving of dates is allowed, you can eat them during the elimination phase of the diet. A few ideas:

• Fill a few dates with peanut butter for a sweet snack.
• Or eat them as a savory snack by filling them with a little bit of lactose-free cream cheese, wrapping them with bacon, and then briefly warming them in the oven. Hmmm.
• Dates are also often used in healthy baking recipes. If the amount of dates per serving stays below 30 grams, you can also use them in a baking recipe.
  
  Be careful not to stack fructans and sorbitol in the recipe.

Other blogs about the FODMAPs in foods

Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:

Fruits and vegetables

• Are tomatoes low FODMAP?
• Is bell pepper low FODMAP?
• Is coconut low FODMAP?
• Are bananas low FODMAP?
• Are mushrooms low FODMAP?
• Is broccoli low FODMAP?
• Is kale low FODMAP?
• Is spinach low FODMAP?
• Is corn low FODMAP?
• Is avocado low FODMAP?
• Is sweet potato low FODMAP?

Dairy and grains

• Is rice low FODMAP?
• Is quinoa low FODMAP?
• Are oats low FODMAP?
• Which milk is low FODMAP?
• What cheeses are low FODMAP?
• Is butter low FODMAP?

Other foods and drinks

• What nuts are low FODMAP?
• What beans are low FODMAP?
• Is peanut butter low FODMAP?
• Is popcorn low FODMAP?
• Is soy low FODMAP?
• What alcoholic drinks are low FODMAP?
• Is coffee low FODMAP?