The ultimate apple FODMAP content guide – Recipes included

Low FODMAP diet

By Kirsten Jackson

If you love apples but suffer from IBS, you wonder if the apple FODMAP content is low enough for you to enjoy on the low FODMAP diet.

The short answer is you can enjoy apple but in Monash approved serving sizes.

Apples contain the FODMAPs fructose, sorbitol and galactooligosaccharides (GOS), which can cause symptoms of IBS.

However, this article will explain how you can enjoy apples on the low FODMAP diet.

What Is The Apple FODMAP Content?

You may have heard you can’t enjoy apples on the low FODMAP diet.

However, Monash has tested Pink Lady, Custard, and Granny Smith Apples and found 20-25g to be safe on the low FODMAP diet (1).

Monash is an Australian university that researches the low FODMAP diet and provides advice to manage symptoms of IBS. It advises on low FODMAP certified food via its website and app (1).

Gourd Apple

Monash tested the content of gourd apples and found 75g to be low FODMAP.

It has a lower FODMAP content than other apples. This is due to its higher water content which ‘dilutes’ the FODMAP content.

Gourd apples, also known as indian round gourd or tinda, are round vegetables often used in indian cuisines.

Larger portions of gourd apples do contain mannitol.

Dried Apple

Dried apple has been tested for its FODMAP content and was found to be high FODMAP. This is because it has high amounts of fructose and sorbitol.

Most of the water in dried fruit has been removed, which increases the concentration of FODMAPs in the fruit.

Apple Products With Unknown FODMAP Contents

There are over 2,500 varieties of apples.

Monash has not tested the apple FODMAP content of a large variety of apples. So it is recommended that you stick to the ones which have been tested in the recommended serving sizes.

After completing the elimination part of the diet you can then try different foods which have not been tested to find out what your tolerance is.

Read our other post on Reintroducing FODMAPs to find out more.

Is apple flavoring low FODMAP?

Monash has yet to test the FODMAP content of apple flavoring. However, it is likely to be low FODMAP due to extremely small quantities being used.

Apple flavoring contains natural flavorings, glucose syrup and propylene glycol, a synthetic colorless, tasteless and odorless food additive that is safe to consume.

Apple flavoring is normally found in flavored foods, such as cereals, biscuits and confectionery.

If you are still determining if you can consume an untested apple product on the low FODMAP diet, you should refer to a registered dietitian for further advice.

If you also wish to learn more about which fruits are low FODMAP, check out our blog post: Low FODMAP Fruits.

Why Is The Apple FODMAP Content High?

Most apples contain high amounts of fructose, sorbitol and GOS, all of which are not recommended to consume on the low FODMAP diet as they can cause symptoms of IBS (2).

FODMAPs are carbohydrates that resist digestion which cause your symptoms of IBS as they go through a process of fermentation in the gut and produce gas and bloating.

Check out our post The Low FODMAP Diet to find out more about FODMAPs.

Is Apple Juice Low FODMAP?

Apple juice, both reconstituted and fresh, is high FODMAP due to containing high amounts of fructose and sorbitol.

Reconstituted apple juice contains concentrated apple juice that has been heated to lose its natural water and vitamins and mineral content, before being mixed back together with water.

Fresh apple juice is made by pressing the juice out of apples, which contains all of the juice, water, vitamins and minerals from the apple.

Are Applesauce and Apple Puree Low FODMAP?

Applesauce and apple puree are high FODMAP as they contain high amounts of fructose and sorbitol (1).

Applesauce and apple puree are the same product. They are made from cooked apples with the only difference being apple puree is smooth and apple sauce has a variety of textures, such as being chunky or smooth.

Is Apple Syrup Low FODMAP?

Apple syrup is not low FODMAP as it contains high amounts of fructose (1).

It is juiced and then simmered down which discards water through a process of evaporation. Due to the loss of water, apple syrup remains high FODMAP due to a higher concentration of FODMAPs present.

Apple syrup is commonly used as a syrup, in sauces and vinaigrettes, sweet desserts and in drinks such as smoothies, cocktails and soft drinks.

Is Apple Cordial Low FODMAP?

Monash tested apple and raspberry cordial with 50% real juice and found it to be high FODMAP, due to containing high amounts of fructose (1).

Cordials are a type of beverage and are normally consumed with water or as a mixer in cocktails, however can also be consumed on their own or with ice.

Cordial is made by infusing and boiling fruit, botanicals and sugar to reduce their water content and create a syrup. However, cordials have sweeteners added to them which can make them high FODMAP.

There are also some apple-based products that Monash has yet to test which are listed below.

Apple powder

Freeze-dried apple powder is likely to be high FODMAP (it has not yet been tested) due to losing most of its water content and containing 100% apple ingredients.

Apple powder is designed to add a strong apple flavor to food and is used in:

Sauces
Dry rubs
Smoothies
Cereals
Oats
Grains
Sweet dishes

Although apple powder is high FODMAP it is usually in a food in small quanitites so the product you consume may actually be low FODMAP.

Is Apple Jacks Cereal Low FODMAP?

Apple Jacks cereal is high FODMAP due to containing ingredients such as dried apple, apple juice concentrate and wheat flour.

Apple Jacks is a crunchy, sweetened childrens multi-grain cereal that contains apple and cinnamon flavors. They are also fortified with vitamins and minerals and are relatively high in fiber.

This cereal is mostly found in American cuisine and found in supermarkets in the US, Canada and online. It is most commonly consumed as a cereal or as a snack.

Are Apple Cinnamon Cheerios Low FODMAP?

Apple cinnamon cheerios are high FODMAP due to their high FODMAP ingredients, including apple puree concentration and corn syrup.

Apple cinnamon cheerios is a breakfast cereal made with wholegrain oats, apple puree and cinnamon. They contain no artificial flavors or colors, and are fortified with vitamins and minerals.

This cereal is mostly consumed as a breakfast cereal or children’s snack. However, it is high in sugar with 12g per 37g serving. Therefore it should be consumed in moderation and alongside a healthy balanced diet.

Health Benefits of Apples

Apples are fruits consumed globally due to their delicious taste and many excellent health benefits.

Apples offer a great source of fiber, vitamins such as C, E and B6, and minerals such as potassium, calcium, magnesium, zinc, iron and copper (6, 7).

Research has suggested that eating apples high in pectin, a type of soluble fiber, may reduce cholesterol levels (8, 9).

Apples contain polyphenols, naturally occurring compounds found in foods, which may help to improve insulin sensitivity in those with high impaired glucose tolerance and risk of type 2 diabetes (10, 11).

Apples contain flavonoids, a type of polyphenol; studies have found that these may help to prevent chronic diseases such as cardiovascular disease and may help to reduce the risk of some cancers (12, 13, 14, 15, 16)

Low Apple FODMAP Content Products

Apple cider vinegar was tested by Monash and found to be low FODMAP in a standard 2 tablespoon serving size (1).

Apple cider vinegar contains acetic acid which can erode the enamel on your teeth. It is recommended to include apple cider vinegar as part of meals to reduce the damage it may cause to your teeth.

If you wish to find out more about apple cider vinegar – check out our blog post: Does Apple Cider Vinegar Help with IBS and Digestive Health?

FODMAP Friendly Recipes

Whilst apples may be a fruit slightly more challenging to incorporate into your diet, it is still possible!

There are plenty of low FODMAP recipes that include apples for you to enjoy!

What Are Apples?

Apples are part of the Rosaceae family, which include other similar fruit such as pears and quince that originate from Asia, however are now cultivated worldwide in subtropical and tropical climates (v).

Apples are fleshy fruit with edible skin and flesh, vary in color ranging from red, green and yellow and fall into three broad categories of cider, cooking or dessert varieties.

Whilst they are normally consumed as fresh fruit, they are also incorporated into pork or other meat dishes and desserts such as pastries and pies due to their sweet, slightly tart and acidic taste.

Summary

Apples contain FODMAPs, including fructose, sorbitol, and galactooligosaccharides (GOS).

Some varieties have been tested and found to have a low FODMAP content in specific amounts. These include Pink Lady, Custard apple, Granny Smith, and Gourd apples.

However, it’s important that you avoid dried apples due to their concentrated FODMAP content.

Certain apple-based products have been tested and deemed high FODMAP: apple puree, freeze-dried apple powder, Apple Jacks cereal and Apple Cinnamon Cheerios.

Apples have many health benefits and contain fiber, vitamins (C, E, and B6), and minerals (potassium, calcium, magnesium, zinc, iron, and copper).

They also contain pectin and polyphenols, which may help manage cholesterol, improve insulin sensitivity, and lower the risk of chronic illnesses.

Written by Georgina Taylor, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert

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