Grapes are a popular and nutritious fruit, but those with Irritable Bowel Syndrome (IBS) often wonder, "Are grapes low FODMAP?". Unfortunately, recent testing has changed the recommended serving sizes for grapes on a low-FODMAP diet. This article delves into the FODMAP content of grapes, explores the reasons behind the serving size changes, and provides guidance on how to enjoy grapes while managing IBS symptoms.
Understanding FODMAPs
FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine. When FODMAPs reach the large intestine, they are fermented by gut bacteria, which can lead to gas production, bloating, abdominal pain, and changes in bowel habits, particularly in individuals with IBS.
The low-FODMAP diet is a temporary elimination diet often prescribed for people diagnosed with IBS and small intestinal bacterial overgrowth (SIBO). It involves three phases: elimination, reintroduction, and maintenance. During the elimination phase, high-FODMAP foods are avoided to relieve uncomfortable symptoms and give the digestive system a rest. The reintroduction phase systematically adds foods back in to identify trigger foods, and the maintenance phase involves a customized diet that keeps what works and eliminates what doesn’t.
The FODMAP Content of Grapes: A Closer Look
Grapes contain fructose, a type of monosaccharide, which is a FODMAP. While grapes were previously considered low FODMAP in larger servings, Monash University retested grapes in June 2024 and found that they are high in FODMAPs at normal serving sizes. This means that for many people with IBS, consuming a typical serving of grapes can trigger digestive symptoms.
Here's a breakdown of the FODMAP content of different types of grapes, according to the Monash University app:
Red Seedless Grapes: A low FODMAP serving is 10 grams (about 2 medium grapes). A moderate FODMAP serving is 14 grams (about 3 medium grapes), which could cause symptoms in some people. A high FODMAP serving is 75 grams (about 15 medium grapes).
Read also: Risks of Grapes and Cheese Diet
Green/White Seedless Grapes: A low FODMAP serving is 11 grams (about 2 medium grapes). A moderate FODMAP serving is 15 grams (about 3 medium grapes), which may trigger symptoms for some individuals. A high FODMAP serving is 75 grams (around 15 medium grapes).
It’s important to note that these serving sizes are based on the most recent testing by Monash University. Other sources, such as the FODMAP Friendly app, may have different recommendations. For example, FODMAP Friendly lists red seedless grapes as low FODMAP at a serving size of 150 grams (1 cup). However, Monash University is generally considered the gold standard for FODMAP information due to their rigorous testing methods.
Why the Change in FODMAP Serving Size?
Monash University periodically retests foods to ensure the accuracy of FODMAP data. Several factors can influence the FODMAP content of foods, including:
Environmental Factors: Plants may increase the production of fructans to improve their hardiness and resistance to stressors such as environmental changes, pests, and disease.
Storage Conditions: Fresh produce can undergo chemical changes during storage, including the breakdown of starches into fructans, fructose, and other sugars, a phenomenon known as 'cold-induced sweetening'. Also, cold storage can affect fructan levels.
Read also: The Truth About Grapes and Keto
Varietal Differences: Demand for sweeter-tasting fruits has led producers to breed varieties with higher fructose content.
Geographical Location: The FODMAP content of fresh foods can differ greatly from country to country.
Ripeness at Harvest: Sugar content in grapes depends on ripeness at harvest.
Terroir: Microclimate.
These factors can cause significant variations in the FODMAP content of fresh foods like fruits and vegetables. The grapes you buy today, or next month, literally cannot be the same as those tested.
Read also: Weight Loss: The Role of Grapes
Fructose Intolerance and IBS
Fructose intolerance is a common issue for people with IBS. Fructose is not always fully absorbed in the small intestine. Instead, it draws water into the gut and is quickly fermented by bacteria, leading to gas production, bloating, discomfort, and sometimes pain.
In the small intestine, fructose is absorbed with the help of transporters in the intestine wall. One of these transporters also transports glucose. Fructose is easier to absorb when eaten along with glucose, such as is found in honey, agave nectar, brown sugar, and maple syrup. However, if a meal contains more fructose than glucose, the body struggles to absorb fructose as well. This unabsorbed fructose ends up in the large intestine, where gut bacteria ferment it, producing gas and contributing to bloating and other symptoms.
Fructose can also pull more water into the gut, speeding up digestion and sometimes causing loose stools or diarrhea. This effect is stronger with fructose than some other FODMAPs, including galactooligosaccharides (GOS) and fructans.
Enjoying Grapes with IBS: Tips and Considerations
Even with the updated FODMAP information, people with IBS may still be able to enjoy grapes in moderation. Here are some tips to consider:
Stick to low FODMAP serving sizes: Limit your intake to 2 medium grapes per serving, according to the Monash University app.
Spread out your fruit intake: If you have fructose intolerance, limit your fruit intake to no more than 2-3 portions per day and spread them out throughout different meals with at least a three-hour gap between them.
Monitor your symptoms: Pay attention to how your body reacts after eating grapes. If you experience digestive symptoms, you may need to further reduce your portion size or eliminate grapes from your diet.
Consider the source: Be aware that FODMAP content can vary depending on the type of grape, growing conditions, and storage methods.
Consult a healthcare professional: If you have questions about what foods you can and cannot eat during the elimination phase of the low FODMAP diet, it’s best to defer to your healthcare provider. Trying to follow a low FODMAP diet for IBS on your own could potentially lead to undereating or nutrient deficiencies. Research has shown that the diet is most successful when guidance is provided by a registered dietitian.
Health Benefits of Grapes
Despite the FODMAP concerns, grapes offer several health benefits due to their rich content of bioactive compounds, such as polyphenols, flavonoids, and antioxidants. These compounds have been shown to have antioxidant, anti-inflammatory, cardioprotective, anticancer, and gut microbiota-modulating effects.
Regular consumption of grapes or grape-based products can help reduce oxidative stress, improve heart health by lowering blood pressure, and may also provide anti-aging and neuroprotective benefits. So you can see that if you are able to tolerate grapes even at a moderate FODMAP level, starting at around 3 grapes, it is beneficial for your health to do so. This level of FODMAP intake may still keep your IBS symptoms under control, as long as you’re avoiding other triggers at the same eating time, particularly other moderate or high FODMAP foods.
Low-FODMAP Fruit Alternatives
If grapes are no longer a reliable option, several other fruits are low in FODMAPs and can be enjoyed as part of a balanced diet. According to the Monash University app, these include:
- Bananas; firm, not overripe (95 g, one medium fruit)
- Blueberries (up to 125 g or more)
- Strawberries (5 medium)
- Kiwi (2 medium)
- Oranges (130 g)
- Raspberries (58 g, 1/3 cup)
- Pineapple (140 g)
- Cantaloupe melon (121 g, ¾ cup)
- Papaya (140 g or more)
- Dragon fruit (330 g, 1 medium)
- Mandarin (1 medium)
- Navel Orange (1 medium)
- Pineapple (peeled) (1 cup)
Incorporating these fruits into your diet can offer variety, flavor, and essential nutrients without aggravating IBS symptoms.
Other FODMAP Considerations
FODMAPs are found in a wide variety of foods, including fruits and vegetables, grains and cereals, nuts, legumes, lentils, dairy foods, and manufactured foods. Having a basic understanding about which foods contain FODMAPs makes following the 3 step FODMAP diet for your IBS treatment a little easier long term and helps you to avoid unwanted symptoms of IBS.
Here’s a general guide to FODMAPs in different food groups:
Fruit: The main FODMAPs present in fruit are sorbitol and excess fructose. Fruits particularly high in excess fructose include apples, pears, mangoes, cherries, figs, nashi pears, pears, watermelon, and dried fruit. Fruits particularly rich in sorbitol include apples, cherries, nashi pears, peaches, and plums.
Vegetables: The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion, and spring onion. Vegetables particularly rich in mannitol include mushrooms and celery.
Grains and Cereals: The main FODMAPs present in grain and cereal foods are fructans and, to a lesser extent, GOS. Grain and cereal foods particularly rich in fructans include wholemeal bread, rye bread, muesli containing wheat, wheat pasta, and rye crispbread.
Legumes and Pulses: The main FODMAP present in legumes and pulses is GOS. Legumes and pulses particularly high in GOS include red kidney beans, split peas, falafels, and baked beans.
Dairy Foods and Alternatives: The main FODMAP present in dairy foods is lactose. Dairy foods that are high in lactose include soft cheeses, milk, and yogurt. There are also many dairy foods that are naturally low in lactose, for example, butter and cheese. Many plant-based milk alternatives are also low in FODMAPs, e.g., soy milk (made from soy protein), almond milk, and rice milk.
Meat, Poultry, and Fish: Protein foods such as meats, poultry, and fish are naturally free of FODMAPs. However, processed and marinated meats may contain FODMAPs due to the addition of high FODMAP ingredients such as garlic and onion.
Nuts and Seeds: Most seeds are low FODMAP. The main FODMAPs present in nuts are GOS and fructans. High FODMAP nuts include cashews and pistachios, while low FODMAP nuts include macadamias and peanuts.
Sugars and Sweeteners: The main FODMAPs present in sugar-sweetened foods and beverages are fructose and sugar polyols (e.g., sorbitol, xylitol, erythrytol). High FODMAP sugars include honey, high fructose corn syrup, and sugar-free confectionery. Low FODMAP options include dark chocolate, table sugar, maple syrup, and rice malt syrup.
Condiments and Sauces: Some dips, condiments, sauces, and marinades contain garlic and onion. High FODMAP options include garlic/onion-based marinades and sauces, and vegetarian mince. Low FODMAP options include barbecue sauce, mayonnaise, soy sauce, chutney, and cranberry juice.