Eating Pineapple on a FODMAP Diet
Fructose is the type of sugar in fruit that makes it sweet and delicious but unfortunately, fructose is also a FODMAP which is why so many fruits cannot be eaten when following a low FODMAP diet.
It tends to be the sweeter fruits that cause the problem and you would think that pineapple would be among these because it is definitely among the sweeter tasting fruits.
The reason that pineapple can be eaten is because of glucose. Some fruits contain lower amounts of fructose and higher amounts of glucose and glucose is fine to eat on a low FODMAP diet!
On top of this glucose also helps your body to digest and absorb fructose sugars so when eating fruits high in glucose you can balance out some of the issues of the fructose contained in the fruit.
Recommended Pineapple Portion
A recommended portion of pineapple to keep it low FODMAP is about a cup chopped up roughly. In weight, this is about 140 grams which is plenty to eat or use in your baking. You could even add it to curry to add some delicious tropical flavour.
FODMAP Tip: 140g of Pineapple is Considered to be Low FODMAP
How to Use Pineapple
If you’re not sure how to enjoy pineapple – besides eating it on its own of course – then here are a few ideas worth considering:
Make a Pineapple Cake
A pineapple upside-down cake is a delicious treat the whole family can enjoy and you can make a low FODMAP version. You can use tinned pineapple but be wary until you are sure how tinned pineapple affects your body.
These have not been tested although many people find that canned versions of fruits and vegetables can sometimes be lower in FODMAPs and affect them even less than fresh fruit.
Make a Smoothie
Grab all of your favourite low FODMAP ingredients and pop them into a blender. Add some chopped up pineapple and blend with a little ice. Be careful not to overdo it. It is easy to add in too many FODMAP’s by accident when making smoothies.
Luckily if you want to be sure you taste the pineapple you don’t need to add much. Most pineapple has a very strong flavour and you don’t need to add too much to be able to taste it.
Pair Pineapple With Cheese as a Snack
This is an old recipe that was a firm favourite at parties for years. It may not be quite as popular these days but it is still just as delicious now as it always was! Cut your cheese into chunks and add some pineapple chunks.
Perfect for a quick and healthy snack in the afternoon to keep you full until dinner.
Low FODMAP Pineapple Recipes
If you’re looking for delicious recipes containing pineapple that are low FODMAP then give these a go:
Other Pineapple Products
Pineapple doesn’t just come as fresh fruit, as you’re probably aware. There are two other common forms of pineapple that you might be wondering about:
Is Pineapple Juice Low FODMAP?
Pineapple juice hasn’t been tested for FODMAP’s but if you drink very small amounts then you may be fine especially if you make fresh pineapple juice yourself. Keep your portions as small as possible and only use a little in your cooking.
Are Tinned Pineapples Low FODMAP?
Tinned pineapples are another type of pineapple that have not been tested yet so you may have to try these for yourself and be cautious. Try a little and watch your symptoms for a few days. Next time, try a little more and see how you go.
Quick Summary
Pineapple is one of the few fruits that are considered to be low FODMAP. The glucose in the fruit helps to balance out the fructose FODMAP’s and as long as you keep your portions below 140 grams to ensure they are low in FODMAPs.
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