Are Dates Low FODMAP?

Dates are a delicious, sweet and sticky fruit that we usually find on the supermarket shelves around Christmas time. They might be a bit of a sweet Christmas tradition but dates can be lovely dried, fresh or preserved at any time of year.

Many bakers choose to add some dates into their baking as an alternative to lots of sugar! However, it can be difficult to add fruit into a low FODMAP diet and you might be wondering, are dates low FODMAP?

The Quick Answer

Unfortunately, if you are a fan of dates then they are not considered low FODMAP at all. They are high in sugars and FODMAP’s and should be avoided as much as possible. Try using different fruits that are low FODMAP instead.

Eating Figs on a FODMAP Diet

Figs are similar in texture and flavour to dates and the great news is that these can be considered low FODMAP if you eat them in small doses. Keep your portions of figs to 20 grams or less and you can add these to your baking, your recipes or even snack on them.

Low FODMAP Alternatives to Dates

If you had your heart set on eating some delectable dates then unfortunately if you want to stick to your low FODMAP diet and avoid upsetting your digestive system then you do need to stay away from these fruits.

Here are a few alternatives you can try instead:


Bananas might seem like a very different fruit to dates. This is true, they are different. But bananas have the fantastic quality of being low FODMAP as long as you stick within reasonable portion measurements.

Stick to one small banana at a time and you shouldn’t find they affect you adversely.

The reason we have included bananas as an alternative is that they can be used in much the same way as dates can be. They are a highly sweet fruit that can be used as a snack on their own but also to add much-needed sweetness to baking and some recipes without having to add too much sugar.


If you are looking for the tropical sweet flavours that dates can offer then pineapple might be a good solution. The taste isn’t quite the same with pineapple being a fresher taste than dates typically are but it is still delicious and adds the perfect amount of sweetness to your recipe.

The best thing about using pineapple as an alternative to dates is the amount you can have. Many fruits can only be consumed in fairly low quantities to be considered low FODMAP but with pineapple, you can eat a whole cup measurement of chopped pineapple!

This makes a great dessert or can be added to any recipe where you would have usually added dates. Your recipe won’t taste quite the same but this won’t stop it from being delicious.


As already mentioned, figs are a great alternative to dates. They can be used in very similar ways and have a very similar texture and feel to them. You do still need to keep your portion sizes of figs fairly low and only eat a 20-gram portion in one go.

If your recipe requires dates then try swapping them out for figs. You shouldn’t notice too much difference and you will have the benefit of the sweetness of the figs without the digestive system flare-up.

Common Date FAQs

If you’ve still got a question or two about dates and eating them on a low FODMAP diet then these common queries might help:

What Dried Fruit is Low FODMAP?

Drying fruit impacts its structure and the concentration of FODMAPs. Most dried fruits are, therefore, high FODMAP. There are a few that you can still consume, however. One of the best dried fruits to consume if you’re following a low FODMAP diet are cranberries.

Dried Cranberries FODMAP

Is Date Sugar Low FODMAP

Most fruit-derived sugars are, unfortunately, high FODMAP so should be avoided if you’re following a low FODMAP diet.

Quick Summary

Dates are not considered low FODMAP which means that they should be avoided if you struggle with FODMAP’s causing digestive system flare-ups.

But, all is not lost because you can use 20 grams of figs as an alternative or use other fruits instead such as pineapple or banana.