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