Low FODMAP fruit salad
Ah, fruit salads! I love to serve these at breakfast or brunch or just to enjoy on a warm day to get a bunch of fruit in at once.
However, making a low FODMAP fruit salad can be quite a challenge. Most types of fruit are limited low FODMAP and you have to carefully watch the serving sizes. Especially when you want to combine more than one type of fruit in a meal.
In this blog, you can read all about low FODMAP fruits and what fruits you should avoid on this diet.
How to make a low FODMAP fruit salad
When eating fruit, the advice is to limit your serving size to a maximum of 150 grams of fruit per serving. Fruits contain fructose (and often also fructans).
Eating a lot of fruit at once can put you over the FODMAP threshold for fructose and that can cause symptoms.
Do you know already that you tolerate fructose and fructans well? Then you could test eating fruit in larger servings.
Make sure to check which FODMAP groups the different kinds of fruits contain because some fruits also contain different FODMAP groups, such as polyols.
Calculating how much fruit to use in the fruit salad
In order to create a food salad with several fruits that can be eaten together safely, I made a calculation. Usually, I look at the maximum serving per FODMAP group. Foods that are from different FODMAP groups can be combined more easily.
You can read more about this in my blog about FODMAP stacking.
For fruit, I took everything together into one group because all fruits contain fructose and I wanted to make the fruit salad as safe as possible.
I wrote down the amount of each fruit that I put into the fruit salad divided by the number of servings (6). And next to that the maximum safe serving size.
I take the grams per serving and divide that by the maximum serving size. Now I know the percentage of the maximum serving size for that fruit.
You then add up the percentage for each fruit and the total should stay below 100%. Then you know that 1 serving of your fruit salad is a safe low FODMAP serving.
Percentage of maximum serving
- 100 grams firm banana: 100/6 = 17 grams. Max. serving: 100 grams. Percentage: 17%
- 2 kiwis (about 150 grams): 150/6 = 25 grams. Max. serving: about 250 grams. Percentage: 10%
- 200 g pineapple: 200/6 = 33 grams. Max. serving: about 150 grams. Percentage: 22%
- 2 mandarines (about 180 grams): 180/6 = 30 grams. Max. serving: 90 grams. Percentage: 33%
- 200 g blueberries: 200/6 = 33 grams. Max serving: 500 grams. Percentage: 7%
Total percentage: 17+10+22+33+7 = 89%.
So 1 serving (1/6th of the total recipe) of this fruit salad is a low FODMAP serving.
I know it is quite a lot of math for a fruit salad, but I thought it would be nice to show how I make sure that I don’t overeat on fruits.
Important: when you combine this fruit salad with other foods. Make sure that they don’t contain the FODMAP groups fructose or fructans.
Otherwise, you are still stacking FODMAPs and you might get symptoms.
Apart from the math, this is a very simple recipe to make. I hope you’ll enjoy this low FODMAP fruit salad!Print
A simple low FODMAP fruit salad with 5 different kinds of fruit! Delicious for breakfast or as a healthy snack. In this blog, I explain how to combine different fruits on the FODMAP diet
- 1 banana (about 100 grams)
- 2 kiwis (about 150 grams)
- 200 g pineapple
- 2 mandarines (about 180 grams)
- 200 g blueberries
- Optional: fresh mint leaves.
- Peel the banana and cut it into slices.
- Remove the skin of the kiwis and pineapple and cut them into pieces.
- Peel the mandarines and divide them into pieces.
- Wash the blueberries.
- Add everything to a bowl and tear the fresh mint leaves into pieces. Stir and serve immediately.
- Prep Time: 15 min
- Category: Side dish
- Method: Cut
- Cuisine: International
Keywords: low FODMAP fruit salad, fruit salad
Together we go for a calm belly!
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