Low FODMAP Apples & Honey for Rosh Hashanah

You CAN Have Some Apples & Honey

Are you surprised to read the title of this article? Apples dipped in honey are synonymous with the tradition of the Jewish holiday of Rosh Hashanah.

Both Monash University and FODMAP Friendly have lab-tested apples and different types of honey!

Monash University has lab-tested several honeys. Clover honey in particular is low FODMAP in amounts of ½ teaspoon (3 g). A more generic honey was lab tested and shown to be low FODMAP in 1 teaspoon (7 g) amounts. Subsequent tests show generic honey to be low FODMAP in 4 g amounts. Avocado honey is low FODMAP on 1 g amounts.

FODMAP Friendly has lab-tested honey as well and found no low FODMAP serving size or generic honey or for red gum honey.

How Much Apple is Low FODMAP?

Monash University has lab tested both Pink Lady and Granny Smith apples, both peeled an unpeeled. They become Moderate (Yellow Light) for FODMAPs very quickly. Here is the low FODMAP serving size information:

• Pink Lady Apples, raw unpeeled: low FODMAP serving size is 20g.
• Pink Lady Apples, raw peeled: low FODMAP serving size is 20g, with subsequent tests upped to 23 g.
• Granny Smith Apples, raw unpeeled: low FODMAP serving size is 25g, with subsequent tests upped to 27 g.
• Granny Smith Apples, raw peeled: low FODMAP serving size is 25g, with subsequent tests upped to 26 g.

FODMAP Friendly has lab tested both Pink Lady and Granny Smith apples; their images show an apple intact, with peel:

• Pink Lady Apples, raw unpeeled: low FODMAP serving size is 31g
• Granny Smith Apples, raw unpeeled: low FODMAP serving size is 24g, with subsequent tests upped to 25 g.

PLEASE NOTE that each testing body found opposite findings. Monash labs showed Granny Smith apples to have a more generous serving size, while with FODMAP Friendly it was vice versa. Again, please refer to that article on differing lab results

The diced amount in the bowl is 20 grams; the thicker slices on the left are 20 grams; and the thinner slices on the right are 20 grams.

Rosh Hashanah is the beginning of the New Year, and it is customary to have sweet foods. Apples and honey are both sweet, and they are emblematic of the sweet year that we hope God will bring us. As of right now, your Nana’s honey cake might have to be set aside. That would be too much honey! But we have a low FODMAP Honey Cake for you!

Remember, the amount of foods counts!

Jewish Tradition & The Low FODMAP Diet

We recognize that the low FODMAP amounts of apples and honey are small, so how can we incorporate them into our Rosh Hashanah celebration? Simply dipping apple slices into honey would most likely create a high(er) FODMAP intake, so we came up with some tricks.

Start with half the suggested apple amount. So start with 10g of apples, which can easily translate into two thin slices. Then, we suggest taking ¼ teaspoon of honey and thinning it with a few drops of water. Then, brush the apple slices with the honey mixture and serve as part of your ritual.

Your mouth and tummy will thank us! Check out some of our other recipes to grace your table at Rosh Hashanah such as our Short Ribs with Horseradish, Matzo Ball Soup, Honey Cake, Garlic & Herb Roast Leg of Lamb, Pomegranate Lamb Shanks, Low FODMAP Carrot & Potato Tsimmes, Sweet & Sour Brisket with Sweet Potatoes and Grapes and more!

We wish all of our Jewish FODMAPers a Joyous New Year!