The low FODMAP diet is designed to help people manage the symptoms of irritable bowel syndrome (IBS). Knowing the FODMAP content of foods is crucial for those following the diet.
If you’re on a low FODMAP diet, you might be confused about strawberries. They used to be considered a “free” food, but now it looks like you need to watch your portion sizes. So, are strawberries low FODMAP?
This article will clear up the confusion. We’ll explain the current FODMAP status of strawberries, why the recommendations have changed, and how you can enjoy them as part of a low FODMAP diet.
The FODMAP Content of Strawberries: A Closer Look
Are Strawberries Low FODMAP?
Good news! Strawberries can be part of a low-FODMAP diet if you eat them in moderate amounts. A serving of 65g, or about five medium-sized strawberries, is generally considered low in FODMAPs.
However, if you eat larger servings, you may ingest higher levels of fructose, which could trigger IBS symptoms. A serving of more than 100g, or around nine medium strawberries, may be high in FODMAPs.
Factors Affecting FODMAP Content
Keep in mind that a strawberry’s ripeness can change its FODMAP content. The riper the berry, the higher the fructose level is likely to be.
Also, the growing conditions and where the strawberry was grown can change the FODMAP content. Environmental factors can impact FODMAP levels in strawberries.
Finally, the way you store your strawberries may affect FODMAP levels.
What to do if you eat strawberries
If you’ve been eating strawberries without any issues, you don’t need to change anything. Monash University, who studies FODMAPs, says that if you tolerate strawberries, you can keep eating them as usual.
However, if you’re experiencing gut symptoms, try cutting back to 5 strawberries per serving for a few weeks and see if that helps. Portion control is key when you’re managing your FODMAP intake.
If you’re still having problems, it’s always a good idea to talk to a registered dietitian. They can give you personalized advice and help you manage your IBS symptoms.
Strawberries in processed foods: What you need to know
Strawberries are often used as a flavoring or ingredient in processed foods. Here’s what to look for if you’re following a low-FODMAP diet.
Strawberry jam
Good news: Strawberry jam can be low-FODMAP in moderate servings. If the jam isn’t made with high-fructose corn syrup, you can safely eat about 2 tablespoons, or 40 grams, of strawberry jam.
Read labels carefully to make sure there aren’t any high-FODMAP ingredients, like high-fructose corn syrup or artificial sweeteners. “Sugar-free” jams may be sweetened with high-FODMAP sweeteners, so be extra careful!
Other strawberry products
A one-cup serving of instant strawberry jello is generally considered low-FODMAP.
Dried strawberries are low-FODMAP if you limit yourself to about 5 grams per serving.
Strawberries and Beyond: Other Low-FODMAP Choices
Strawberries are a great source of fiber, vitamin C, potassium, and folate. But variety is key to a healthy diet. If you’re looking to diversify your fruit intake while sticking to low-FODMAP choices, consider kiwis, unripe bananas, oranges, lemons, and limes.
And don’t think you have to give up your favorite strawberry treats! You can find low-FODMAP recipes for strawberry pudding, porridge, bread, crumbles, and more.
To Conclude
If you’re following a low-FODMAP diet, remember that portion control and individual tolerance are key. What works for one person might not work for another.
Be sure to stay up-to-date on the latest FODMAP research. The Monash University FODMAP Diet App and blog are excellent resources for learning more.
When consumed mindfully, strawberries can be a delicious and nutritious part of a balanced low-FODMAP diet. So, go ahead and enjoy them in moderation!