Are grapes low FODMAP? (all varieties included)

Are you wondering “are grapes low FODMAP?”, then this article is for you! 

Choosing fruits on the low FODMAP diet can be tough. It can also feel very restrictive when your favourite fruits are not suitable for the elimination phase of the low FODMAP diet. 

This article will explain what grapes are, if they are low FODMAP, the health benefits of grapes and include some recipes!

WHAT ARE GRAPES?

Grapes are a fruit that are primarily used for wine, fresh table grapes and raisins (1). 

They’re a staple in many diets and provide health benefits, such as potentially reducing the risk of heart disease and preventing impaired brain function (2).

DO GRAPES CONTAIN FODMAPS?

The FODMAP content of grapes has been queried in recent years, leading to a recent retesting of grapes by Monash University in 2021 (3). 

Their research showed that grapes do contain FODMAPS due to excess fructose in larger portions, but are low FODMAP in smaller portions. 

The following list states the varying FODMAP content of grapes (4):

White/ green seedless grapes:

• 6 grapes – Low FODMAP serve
• 10 grapes – Moderate in FODMAPs (excess fructose) 
• 15 grapes – High in FODMAPs (excess fructose)

Red grapes:

• 6 grapes – Low FODMAP serve
• 9 grapes – Moderate in FODMAPs (excess fructose) 
• 15 grapes – High in FODMAPs (excess fructose)

WHAT ARE SOME HEALTH BENEFITS OF GRAPES?

Grapes have been suggested to offer numerous health benefits, including:

• Source of antioxidants – Research has shown that grapes are a great source of antioxidants, which can help to prevent the development of cancer and cardiovascular disease (5). 

• May help to reduce cholesterol – Individuals who consumed grape powder for 4 weeks reduced their total cholesterol levels by 6.1%, and reduced their HDL cholesterol by 7.6%, reducing the risk of cardiovascular disease (6). 
  
• May improve brain function – One study found that grape juice may improve the memory of individuals with mild cognitive decline (7).

IS GRAPE JUICE LOW FODMAP?

Luckily, Monash have tested grape juice and has confirmed that grape juice is low FODMAP (8).

There are also various other low FODMAP fruit juices that you can enjoy if you are not too keen on grape juice!

ARE RAISINS LOW FODMAP?

According to Monash, raisins can be consumed on a low FODMAP diet if kept to a smaller portion of 13g (9). 

This is approximately the size of a snack-sized raisin box, so would be great for eating on the go!

LOW FODMAP GRAPE RECIPES 

If you enjoy eating grapes and are looking for some tasty ways to incorporate them into your diet, here are some recipes: 

1. Low FODMAP Grape Crisp
2. Low FODMAP Dark Chocolate Macadamia Grapes
3. Low FODMAP Chicken Salad with Grapes and Almonds
4. Low FODMAP Arugula Salad with Grapes
5. Low FODMAP Cranberry Crisp with Grapes and Citrus

WHAT OTHER FRUITS ARE LOW FODMAP

If grapes cause you IBS symptoms or you are not keen on grapes, there are plenty of other fruits that you can enjoy.

Some other low FODMAP fruits include: 

• Kiwis
• Unripe bananas
• Oranges 
• Lemons 
• Limes 

Click here to read more about low FODMAP fruits.

SUMMARY

A low FODMAP diet can feel extremely restrictive. However, it is still possible to maintain a healthy, balanced diet and to eat a wide range of different fruits. 

You can enjoy grapes on the low FODMAP diet, as long as you stick to a maximum of 6 grapes. Grapes can be a great addition to a low FODMAP packed lunch or in a low FODMAP fruit juice! 

Written by Georgia Cohoon Student Dietitian, reviewed by Serena Bansal Registered Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert