Dina Strangaric |

Gut Friendly Summer Fruits

Summer brings an abundance of gorgeous fresh fruits, but not all of them are suitable if you don't want to end up bloated. If you used to relish biting into a juicy slice of watermelon, only to end up with a stomach ache you're about to know why: watermelon is high in oligosaccharides (fructans), fructose, and polyols – making it a no-go for low FODMAP followers.

But don't worry, there's still a variety of low bloat fruits to enjoy this summer, including:

  1. Blueberries
  2. Cantaloupe
  3. Cranberries
  4. Grapes
  5. Kiwi fruit (skin on is always better)
  6. Mandarins
  7. Oranges
  8. Passionfruit (mixed with yoghurt)
  9. Pineapple
  10. Raspberries
  11. Strawberries

The final say:

Before you indulge in large quantities of low bloat fruit, it's important to remember that all fruit contains some level of FODMAPs. Additionally, the ripeness and origin of the fruit can affect its FODMAP content. Therefore, Monash University recommends limiting your fruit intake to 2 low bloat servings per day, with a 3 to 4-hour gap between servings.

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