Are grapes low FODMAP?
By GroceryWise · Published
Yes, in a small serve. About 6 seedless grapes is a low FODMAP serve, 32g of green grapes or 28g of red, according to Monash University's 2021 retest of grapes and strawberries. Larger serves are moderate or high in FODMAPs because of excess fructose.
These are the figures Monash published in December 2021, in "Retested Foods (just in time for Aussie Summer!) – Strawberries & Grapes" by research dietitian Lyndal Collins (archived copy). The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.
Grapes FODMAP results from the Monash retest
Monash retested grapes and strawberries partly because some people had told them the fruit caused discomfort, and updated its app with the new results:
| Fruit | Low FODMAP serve | Moderate | High |
|---|---|---|---|
| Green (white) seedless grapes | 32g (6 grapes) | 48g (10 grapes) | 75g (15 grapes) |
| Red seedless grapes | 28g (6 grapes) | 42g (9 grapes) | 75g (15 grapes) |
| Strawberries | 65g (5 medium) | 75g (6 medium) | 100g (8 medium) |
Every moderate and high result was rated for excess fructose.
Green grapes vs red grapes
Both colours have a low FODMAP serve of 6 seedless grapes. By weight the red serve is a little smaller, 28g against 32g, and Monash rated 9 red grapes moderate, against 10 green. At 15 grapes (75g), both are high in FODMAPs.
Are grapes high FODMAP?
Not in a small serve, but a larger one is. Fifteen grapes, about 75g, tested high in FODMAPs for either colour. If grapes have troubled you before, the serve size may be the reason.
Strawberries FODMAP results
Five medium strawberries (65g) is a low FODMAP serve. Six medium (75g) is moderate and eight medium (100g) is high, again from excess fructose. Strawberry sizes vary, so weigh them once if yours are large: the low serve is 65g.
Why the results changed
Monash gives three likely reasons. The FODMAP content of fresh produce varies between countries and growing conditions. Long cold storage can raise fructans and fructose in fruit and vegetables. And sweeter varieties of strawberries and grapes are bred because shoppers prefer them, which may partly explain the extra fructose. Monash repeats the last point in a later post on why retested foods change.
What it means when you shop
Monash's advice is that if you already eat grapes or strawberries without trouble, there's no reason to change. If they've caused symptoms before, the smaller low FODMAP serve may explain it, and you could try them again at that serve. Counting out 6 grapes or 5 strawberries is the simplest way to keep to it.
GroceryWise compares packaged groceries rather than fresh fruit. For the packaged side of a low FODMAP shop, see our low FODMAP shopping guide, the Woolworths and Coles shopping list, and prices across the Low FODMAP Food aisle.
An Accredited Practising Dietitian who knows the low FODMAP diet can work out which foods and serves suit you. Dietitians Australia has a directory to find one.