Recipes | Desserts & Pastries

No FODMAP Fruit Salad

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This recipe for No FODMAP Fruit Salad is part of our series on NO FODMAP FOODS! Be sure to check out our, No FODMAP Vegetable Salad, No FODMAP Chicken Paillard, No FODMAP Baked Potato, among others, too. This fresh fruit salad combines grapes (I used 3 colors and types), strawberries and clementines. You could also use navel oranges. Both of these citrus fruits contain no FODMAPs. Our No FODMAP Fruit Salad is the perfect dessert or snack.

No FODMAP fruit salad in bowl on green napkin

No FODMAP Fruits

There are no FODMAP fruits in addition to the ones used here, such as dragon fruit, papaya and star fruit, to name a few. For this recipe I wanted to use easy to find fruit that would also be somewhat economical.

This fruit salad is super simple to make. Just prep the fruit, toss them together and this vibrant, juicy, sweet and nutritious dessert or snack is ready to serve.

For even more info on oranges, visit our Explore An Ingredient: Mandarins. We also take a deep dive into Strawberries in their own article.

Strawberries, grapes and clementines - all no FODMAP fruits on grey background

Make sure to visit our other No FODMAP recipes to help you build your meals throughout the days and weeks:

No FODMAP fruit salad in bowl on green napkin
5 from 3 votes

No FODMAP Fruit Salad

This recipe for No FODMAP Fruit Salad is part of our series on NO FODMAP FOODS! Be sure to check out our, No FODMAP Vegetable Salad, No FODMAP Chicken Paillard, No FODMAP Sautéed Shrimp, No FODMAP Baked Potato, among others, too. This fresh fruit salad combines grapes (I used 3 colors and types), strawberries and clementines. Our No FODMAP Fruit Salad is the perfect dessert or snack.

Makes: 6 Servings
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) strawberries
  • 4 clementines; (or 2 navel oranges)
  • 2 cups (300 g) grapes; I like a mixture of seedless black, green and red

Preparation:

  1. Hull the strawberries, then halve or quarter. Peel and section the clemntines. Halve the grapes.

  2. Simply toss the fruit together in a mixing bowl and your no FODMAP fruit salad is ready to enjoy. You can also refrigerate overnight. Take out of the fridge and let sit at room temperature for a little bit to take the cold edge off before serving.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Clementines: Both Monash University and FODMAP Friendly have lab tested clementines. FODMAP Friendly gives them a “Pass” at 1 medium fruit (86 g). Monash states that no FODMAPs were detected upon lab testing and set a serving size at 1 medium (86 g).
  • Grapes: Both Monash University and FODMAP Friendly have lab tested grapes. FODMAP Friendly has tested green grapes and gives them a “Pass” at 24 grapes (100 g). Monash has tested black, green and red grapes and states that no FODMAPs were detected upon lab testing and set a serving size at 1 cup (150 g).
  • Navel Oranges: Monash University has lab tested navel oranges and states that no FODMAPs were detected upon lab testing; they set a serving size at 1 medium fruit (130 g).
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dessert, Side Dish, Snack
Cuisine: American

Nutrition

Calories: 102kcal | Carbohydrates: 26g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 354mg | Fiber: 3g | Sugar: 20g | Vitamin A: 61IU | Vitamin C: 71mg | Calcium: 35mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

No FODMAP fruit salad in bowl on green napkin, vertical view