Can I Eat Apples on The Low FODMAP Diet?
Great questions! And the answer is, YES, you can eat apples on the low FODMAP diet. Monash University is constantly testing and re-testing foods and in the August 2018 update they have now provided a low FODMAP/Green Light portion of 20 grams for either Pink Lady Apples or green Granny Smith apples.
This is approximately a generous 2 tablespoons of finely diced apple, if measuring by volume.
Let’s See How Much We Can Eat!
The images on this page are showing you the amount of apple that is OK to eat! Of course you always have to listen to your own digestive reaction, but these serving sizes are a good place to start.
Dices & Slices
The dish in the middle above contains 20 g of diced apples. This amount could be added to oatmeal, granola or yogurt, or, multiplied up by serving size, diced apples could be added to quick breads, muffins, scones or even savory dishes like our Apple & Walnut Charoset or our Low FODMAP Curried Chicken Salad.
The slices of apple on the left are a little thicker; the slices on the right a little thinner, so you can have 2 or 3 slices.
Apples & Peanut Butter = The Perfect Low FODMAP Snack
Below you can see 3 approved slices with schmears of peanut butter; almond butter is great, too!
The wedge to the right of the peanut butter covered slices is 20 grams as well.
The image below gives some perspective, showing my hand holding the 20 gram wedge of apple.
Get a Digital Scale
While following the low FODMAP diet it is incredibly helpful (we actually believe necessary) to own a digital scale. Serving sizes for raw ingredients are often represented in grams or ounces and you must use a scale to truly know what the acceptable amount is.
Our photos are an attempt to help you see what the serving sizes are.
We use an OXO Digital Scale in the Test Kitchen and find it to be well made, well priced and intuitive to use.
Low, Moderate, High FODMAPs
As with many foods, there will be servings that are low FODMAP, in this case 20 grams (as shown on this page), Moderate in FODMAPs at 28 grams (moderate in polyols) and one apple at 200 grams is considered high FODMAP (high in polyols and fructose).
Note that the line between Low and Moderate FODMAPS is very close. You need a scale to differentiate between Low at 20 grams and Moderate at 28 grams.
You may want to read: What are Polyols? Learn all about the “P” in FODMAP!
An Apple a Day?
You know the old saying, “an apple a day keeps the doctor away”? Well, we cannot eat a whole apple, unless our digestive system tolerates polyols and fructose very well, but we CAN have a few slices and that opens up a whole world of ways to enjoy this fabulous, fiber packed fruit.
Tell us below what you will be adding apple to!