FODMAP checker
Apple
Why is apple high FODMAP?
Apples contain two types of FODMAP: excess fructose (more fructose than glucose, which the small intestine can't absorb efficiently) and sorbitol (a sugar alcohol that draws water into the gut). The combination makes them particularly problematic for people with IBS.
According to Monash University, a serving of just 30g (about ¼ of a small apple) already contains enough fructose to trigger symptoms in sensitive individuals. Apple juice and dried apple are even more concentrated — avoid both.
Apple cider vinegar is low FODMAP in small amounts (1 tablespoon) because the fructose content is negligible at that serving size.
Tips & alternatives
- 🍓StrawberriesLow FODMAP up to 10 berries (150g). Sweet, versatile, and perfect in place of apple in fruit salads.
- 🍊OrangeLow FODMAP up to 1 medium orange. The sweetness and acidity work well as an apple substitute in many recipes.
- 🍇GrapesLow FODMAP up to 28 grapes. Snack-friendly and naturally sweet without the fructose overload.
Frequently asked questions
Is apple juice low FODMAP?
No. Apple juice is high FODMAP. Juicing concentrates the fructose and removes the fibre that slows absorption, making it more of a trigger than whole apple.
Is apple cider vinegar low FODMAP?
Yes, in small amounts. Apple cider vinegar is low FODMAP at 1 tablespoon (15ml). The fermentation process reduces the fructose content significantly.
Which fruits can I eat instead of apple on a low-FODMAP diet?
Good apple alternatives include strawberries, kiwi, orange, mandarin, pineapple, grapes, and firm banana. All are low FODMAP at standard serving sizes.
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