Apples might make a great snack and treat when eaten raw but they are also wonderful when cooked. You can make desserts, sauces, purees and more! There are so many varieties and they are such a versatile fruit. But, are cooked apples low FODMAP?
No, cooked apples are not low FODMAP. They should be avoided as should raw apples. There are other fruits you can eat instead such as strawberries and blueberries.
Cooked Apples on a FODMAP Diet
Apples contain high amounts of fructose which is a FODMAP. This is why we would recommend you don’t eat them. But this applies to raw apples, what about when you cook them?
Well, occasionally, cooking food does change its structure enough to change the FODMAP content but apples are not one of these foods. Even when you cook apples, they contain enough FODMAPs to be considered high FODMAP.
There are some people that wonder if cooking apples in water will leach out some of the FODMAPs in a similar way that works with beans and legumes. But until this is tested no one can say for sure.
Are Cooked Apples IBS-Friendly?
Unfortunately, because of the high-fructose levels in cooked apples, they can be quite a challenge for anyone suffering from IBS.
As cooked apples become more concentrated, they can cause severe bloating. This is why it’s a good idea to avoid apple pies, crumbles or cobblers, unfortunately.
Low FODMAP Alternatives to Cooked Apples
You may not be able to cook apples and make delicious desserts but there are still some types of fruit you can eat. Here are some:
Berries
You can’t eat all types of berries but if you fancy a sweet treat then you can grab a handful of strawberries in portions of 140 grams or a few blueberries in portions of 40 grams or less.
If you fancy your fruit cooked then you could even stew these up for a delicious alternative to fresh fruit.
Kiwi
If you want a more tropical taste to your fruit then try some kiwi fruit. Once peeled you can eat up to two whole kiwis! Plenty to satisfy most sweet cravings.
Other Questions
Find yourself with more questions about eating cooked apples on a low FODMAP diet? Then check these FAQs out:
It takes a lot of apples to make even a small amount of apple juice. With this in mind, it shouldn’t come as too much of a surprise to find out that apple juice is high in FODMAPs and should be avoided on a low FODMAP diet.
Unfortunately, if you want apples then even eating them raw isn’t an option. Most types of apples are high in fructose and therefore considered to be high in FODMAPs. It’s best to avoid apples and any apple food for this reason.
At its simplest, apple sauce is just lots of pureed cooked apples so it won’t surprise you to find out that apple sauce is also considered to be high in FODMAPs.
If anything apple sauce is even worse than cooked apples because it tends to be condensed from lots of apples. This means that every portion of apple sauce contains a lot of apples!
Final Summary
Unfortunately even cooking your apples doesn’t make them low FODMAP which means it is almost impossible to include them in your low FODMAP diet. There are other fruits you can enjoy instead such as strawberries which make a great alternative for a sweet treat.
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