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.
A Note On No FODMAPs
Monash University lab tests fruits (and other foods) and reports the FODMAP content results on their smartphone app. Occasionally they re-test foods and get different results. In addition, they sometimes get different results from the lab tests performed and reported by FODMAP Friendly. At first, this might be confusing – as well as maddening.
Don’t worry! All of the lab testing is accurate and simply represents the foods tested at that particular time, which in turn will be different from what you buy at the store. This article was originally written when Monash called many items “no FODMAP”. Updates have stated otherwise. What the original lab testing indicates is that grapes, strawberries and various citrus fruit “can” be no FODMAP, so we have let this article stand.
Please read our article, When Monash University and FODMAP Friendly Lab Tests Differ, for a more explicit explanation.
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.
Make sure to visit our other No FODMAP recipes to help you build your meals throughout the days and weeks:
- No FODMAP Vegetable Salad
- No FODMAP Baked Potato
- No FODMAP Sautéed Shrimp
- No FODMAP Chicken Paillard
- No FODMAP Malt Vinegar Salad Dressing
- No FODMAP Leafy Green Salad
- No FODMAP Steak
- No FODMAP Cod
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.
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:
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Hull the strawberries, then halve or quarter. Peel and section the clemntines. Halve the grapes.
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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.
Notes:
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.
Nutrition
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.
Did Monash change the verdict on grapes? Their own app says that a green serving of grapes is only 6, and 15 is red. That’s hardly “FODMAP free” but I’ve seen so many other sites claiming you can consume a full cup or 24-30 grapes.
Hi Hana, we are working on getting a BIG article out about how Monash lab tests foods and at that time will be updating all of the relevant and attached articles. The short story is that their previous lab tests that showed no FODMAP content for grapes, and their current lab tests that did show FODMAP content for grapes are both valid. Our article will obviously go into the long story which involves grape variety, ripeness at harvest, growing practices such as fertilizer, climate effects, handling post harvesting, and storage. For instance, cold storage has been shown to increase both Fructans and Fructose. If you have been eating grapes and digesting them well then there are no changes to be made. If you have been experiencing breakthrough IBS symptoms. then it might be time to reassess your relationship with grapes. Think of it this way: a grape is not a grape is not a great. Most likely the grapes that you are buying and consuming are not the same grapes that they lab tested. This article on serving sizes might be of help.
Has the article you mentioned been published yet? If so, could you include a link, please? I’m feeling rather confused with all of this. I’m at the elimination phase and as of today, May 11, 2022 the Monash app says 65g of strawberries is green/low FODMAP, while 75g is yellow/moderate FODMAPs with excess fructose. I’m trying to figure out vegan options that I can eat freely, but feeling confused with what seems like contradictions in which foods are actually FODMAP free. Thank you for any help you can provide!
Hi Melody, we can understand the confusion. We just published five articles: Monash University lab testing explained, FODMAP friendly lab testing explained, how do use the FODMAP Friendly app, how to use the Monash University app and perhaps most interesting for you, when Monash and FODMAP Friendly lab testing differs. The short story is that there have been many fruits and vegetables that showed no FODMAP content during certain lab tests. What this does tell us is that it is possible for these foods to contain no FODMAPs, but there are never any guarantees. The cucumber or strawberry that you eat is going to be different from any of the ones that were lab tested. It is to be expected that fresh fruits and vegetables will have varied levels of FODMAP contact due to their variety, growing conditions, time of harvest, storage conditions and other factors as well. I will also link here for you some information about following the diet while vegan. What it comes down to is using any of these lab findings as a place to start your exploration with FODMAPs and how your body handles these foods.
Very satisfying. Thank you. I never eat fruit salads and just prefer the fruit separately. But I am so fruit deprived right now that this really helps me.
Alene, we are thrilled you found us and this simple fruity treat! Thank you for taking the time to write and let us know.