In the Monash University FODMAP app, you can find information about the FODMAP content of 3 different types of melon. In this blog, I explain which types of melon are low FODMAP and how much you can eat.

What kinds of melon are low FODMAP?

Monash University tested two types of melon that are low FODMAP. Both types can be eaten in limited quantities:

• Cantaloupe melon: cantaloupe is a melon with green skin and orange/yellow flesh. A portion of 120 grams or 3/4 cup per meal is low FODMAP.
  
  From 150 grams (1 cup) or more, a portion of cantaloupe melon contains an average amount of fructans.
  
• Honeydew melon: honeydew melon has a smooth yellow or green skin and has white to light yellow flesh. A portion of 90 grams or 1/2 cup per meal is low FODMAP.

From 116 grams, a portion of honeydew melon contains an average amount of fructans and from 150 grams (1 cup) a large amount.

What kinds of melon are not low FODMAP?

Watermelon is not low FODMAP. Only a serving of 18 grams or 3 teaspoons is low FODMAP according to the Monash University FODMAP app, but that is so little that you can’t do much with it.

From a serving of 24 grams, watermelon contains an average amount of fructose; from 150 grams it contains a large amount of fructose, mannitol, and fructans.

It is therefore better to leave this type of melon out of your diet in the elimination phase.

What about other kinds of melon?

Monash University has not tested all types of melon. Well-known types of melon, such as the Galia melon and the Piel de Sapo melon, are not included in the Monash FODMAP app.

If you want to eat these types of melon, I recommend testing a small amount for yourself to see how you react to it.

It is best to do this after you have completed the elimination phase and the reintroduction phase of the FODMAP diet.

Hopefully, this gives a little more clarity about which types of melon are low FODMAP!