Are Grapes Low FODMAP?

When it comes to choosing the right fruit to eat on a low FODMAP diet it can be a bit of a minefield. Some fruits are high FODMAP and others aren’t! Even when you do find a fruit that you can eat as part of your low FODMAP diet you usually find that you can only eat so much in one go. So, where do grapes fit into a low FODMAP diet? Are grapes low FODMAP?

The Quick Answer

The good news is that grapes are low FODMAP! You can eat red or green varieties as long as you stick within reasonable portion sizes. Only eat about a cup in one serving which is about 30 grapes.

Grapes on a FODMAP Diet

Grapes might be super sweet and they don’t suit everyone because they are considered high carb. But the good news for anyone following a low FODMAP diet is that they are considered very low FODMAP! This means you can eat them and eat a relatively decent amount in one go.

You do still need to be careful not to overdo eating grapes and as much as possible avoiding eating more than two servings of fruit in one go because there is the potential for the FODMAP’s to start stacking or building up until your meal does end up being high FODMAP.

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Recommended Grapes Portion

To keep your portion of grapes low FODMAP you do need to be careful about how many you eat in one go. A serving should be about a cup or 30 grapes and it doesn’t matter whether these are red or green grapes.

How to Use Grapes

Eat Them Raw – The most common way you are likely to eat grapes is raw! They make a great snack you can eat on the go and offer that burst of much-needed energy when you are heading into that mid-afternoon slump. Make sure you wash them first and then measure out the right portion so you don’t end up overdoing it.

Pop Your Grapes into the Freezer – One of the best-kept secrets when it comes to grapes is that freezing them is the best way to eat them! When you pop grapes into the freezer they change in texture as they freeze to become like a sorbet or even like small bites of an ice lolly. It’s a truly delicious way to eat grapes.

To freeze them lay the grapes onto a baking sheet and put them into the freezer for about an hour. Once they are frozen you can transfer them into a freezer bag and put them back into the freezer. Then, you have a bag of frozen grapes that can be used as a refreshing dessert or as a cool snack whenever you need it.

You could even pop a grape or two into a glass of water instead of ice to cool down your drink and add a light flavour to the drink.

Are Raisins Low FODMAP?

Raisins are dried grapes and are even sweeter in flavour than fresh grapes. You can also eat raisins on a low FODMAP diet. They are great for a quick snack or to add to salads, baking or recipes. You do need to be careful about the amount you eat in one go. For raisins to remain low FODMAP you should only eat a tablespoon or 13 grams in one go.

Are Sultanas Low FODMAP?

Sultanas might seem similar to raisins but they are not considered low FODMAP. This means you should avoid eating these on your low FODMAP diet.

Quick Summary

Both red and green grapes are considered low FODMAP which is great news because you can eat them without upsetting your stomach. Keep your portions to about 30 grapes or one cup of grapes because if you eat more than this then they may start to become high FODMAP.