Is Grapes Low FODMAP?

Is Grapes Low FODMAP?

Grapes are high FODMAP at typical serving sizes. Only 6 grapes (10g) is considered low FODMAP, while 3 grapes (15g) already becomes moderate FODMAP, and a standard serving of 15 grapes (75g) is high FODMAP. The culprit is excess fructose - grapes contain significantly more fructose than glucose, making them one of the more problematic fruits for people with IBS and fructose malabsorption.

For most people following a low FODMAP diet, grapes are best avoided during the elimination phase or saved for reintroduction testing, as the tiny safe serving size is impractical and unsatisfying.

Safe Serving Size

According to Monash University, the low FODMAP serving size is only 6 small to medium grapes (approximately 10g). At just 3 grapes (15g), the fructose content already reaches moderate levels, and at 15 grapes (a typical snack portion), fructose levels are high enough to trigger symptoms in most people with IBS.

Why Are Grapes High in Fructose?

Grapes contain fructose, a monosaccharide sugar that occurs naturally in fruit. The problem with grapes is the fructose-to-glucose ratio:

Excess fructose: Grapes contain significantly more fructose than glucose. When fructose exceeds glucose in a food, the small intestine struggles to absorb the excess. Glucose helps transport fructose across the intestinal wall, but when there’s too much fructose relative to glucose, absorption fails.

What happens to unabsorbed fructose:

1. It travels to the large intestine/colon
2. Gut bacteria ferment the fructose
3. Fermentation produces gas (hydrogen, methane, carbon dioxide)
4. This causes bloating, distension, and abdominal discomfort
5. It can also trigger diarrhea or changes in bowel habits
6. Many people experience cramping and pain

Fructose malabsorption: An estimated 30-40% of people have some degree of fructose malabsorption, meaning they cannot efficiently absorb fructose even in moderate amounts. For these individuals, grapes are particularly problematic.

The small safe serving size (6 grapes) keeps the fructose load low enough for most people to absorb, but this portion is so tiny that many people choose other fruits instead.

Tips for Avoiding or Managing Grapes on Low FODMAP Diet

• Skip grapes during elimination - With such a small safe serving, most dietitians recommend avoiding grapes entirely during the 2-6 week elimination phase.
• Choose better fruit options - Blueberries (1 cup), oranges (1 medium), or firm bananas (1 medium) offer much more generous servings.
• Watch for hidden grapes - Grapes appear in fruit salads, yogurt parfaits, salads, and as garnishes. Always check before eating.
• Avoid grape juice - Grape juice is even more concentrated in fructose and is high FODMAP. Choose low FODMAP juices like orange juice (1/2 cup) instead.
• Say no to raisins - Dried grapes are concentrated FODMAPs. Even a small amount (1 tablespoon) is high FODMAP.
• Test during reintroduction - If you love grapes, test fructose tolerance during reintroduction by gradually increasing from 6 to 10 to 15 grapes over several days.
• Don’t FODMAP stack - If you do eat 6 grapes, avoid other fructose-containing foods in the same meal or snack.

Why the Tiny Serving Size Makes Grapes Impractical

Six grapes is an extremely small portion - roughly the size of a small handful:

• Not satisfying: Most people can eat 6 grapes in two bites, making it an unsatisfying snack
• Hard to limit: Grapes are designed to be eaten by the bunch; stopping at 6 requires significant willpower
• Poor value: At the price of grapes, paying for such a tiny serving seems wasteful
• Social challenges: At parties or gatherings, limiting yourself to 6 grapes while others enjoy full portions is difficult
• Better alternatives exist: Other fruits offer 10-20x larger servings for the same FODMAP load

For these reasons, most low FODMAP dietitians recommend choosing other fruits during elimination and considering grapes as an occasional small treat only if you tolerate fructose well.

Grape Varieties and FODMAP Content

Monash University tested green/white seedless grapes. While other varieties haven’t been formally tested, the fructose content is likely similar across all grape types:

Green/white grapes: Tested by Monash, high FODMAP at normal servings

Red/purple grapes: Not tested, but likely similar FODMAP levels (same fructose issue)

Black grapes: Not tested, likely high FODMAP

Cotton candy grapes: Extra sweet variety, likely even higher in fructose and worse for FODMAPs

Concord grapes: Not tested, but very sweet, suggesting high fructose

Wine grapes: Not typically eaten fresh, but would have similar fructose issues

All grape varieties are best approached with caution on a low FODMAP diet.

Grapes vs Raisins and Dried Fruit

Fresh grapes: High FODMAP at 15 grapes (75g), low only at 6 grapes (10g)

Raisins (dried grapes): Even more concentrated in fructose. One tablespoon (14g) is high FODMAP and should be avoided.

Sultanas/golden raisins: Same as raisins, high FODMAP and concentrated fructose

Currants (dried): Similar to raisins, high FODMAP at small servings

The drying process removes water, concentrating the sugars and FODMAPs. If fresh grapes are problematic, dried grapes (raisins) are even worse for IBS symptoms.

Low FODMAP Alternatives to Grapes

If you love grapes but need low FODMAP options, try these satisfying alternatives:

Best alternatives with generous servings:

• Blueberries - Low FODMAP at 1 cup (125g), similar bite-sized convenience
• Strawberries - Low FODMAP at 5 medium berries (65g), sweet and refreshing
• Cantaloupe - Low FODMAP at 3/4 cup diced (120g), similar sweetness
• Kiwi - Low FODMAP at 2 medium fruits, tropical sweetness
• Oranges - Low FODMAP at 1 medium orange, juicy and sweet

Other options:

• Firm banana - Low FODMAP at 1 medium, portable and satisfying
• Pineapple - Low FODMAP at 1 cup fresh (140g), tropical and sweet
• Dragon fruit - Low FODMAP at 1 cup, exotic and colorful

These alternatives provide much larger servings and are more practical for snacking and recipes.

Grape Products to Avoid on Low FODMAP Diet

Grape juice: Concentrated fructose, high FODMAP even in small amounts

Wine: Most dry wines are low FODMAP (1 glass), but sweet dessert wines may contain residual sugars

Grape jelly/jam: High FODMAP due to concentrated grapes and often added high fructose corn syrup

Raisins/dried grapes: High FODMAP at even 1 tablespoon

Grape soda: High FODMAP from added sugars and sometimes real grape juice

Fruit snacks made with grape juice: High FODMAP, check labels

Grape flavoring: Artificial grape flavor typically doesn’t contain FODMAPs, but check for added sweeteners

Can You Build Fructose Tolerance?

Some people can gradually increase their fructose tolerance through the reintroduction phase:

Reintroduction protocol for grapes:

1. Day 1: Eat 6 grapes (low FODMAP serving), monitor symptoms for 24-48 hours
2. Day 4: If no symptoms, try 10 grapes (moderate), monitor for 24-48 hours
3. Day 7: If tolerated, try 15 grapes (high FODMAP serving)
4. Assess: Can you tolerate the larger serving without symptoms?

Possible outcomes:

• Some people find they can tolerate 10-15 grapes without issues
• Others react even to the low FODMAP serving
• Your personal tolerance determines if grapes can be part of your long-term diet

Work with a FODMAP-trained dietitian to guide your reintroduction process.

Nutritional Considerations

Despite their FODMAP issues, grapes do offer nutritional benefits:

Antioxidants: Grapes contain resveratrol (especially in red/purple varieties), quercetin, and other polyphenols that fight inflammation and oxidative stress

Vitamins and minerals:

• Vitamin C
• Vitamin K
• Potassium
• B vitamins

Heart health: The polyphenols in grapes may support cardiovascular health

Hydration: Grapes are about 80% water

However, these nutrients are also available in low FODMAP fruits that you can eat in larger quantities, making grapes less essential on a restricted diet.

Grapes in Recipes and Cooking

If you choose to use grapes in low FODMAP cooking, measure carefully:

Fruit salad: Count out 6 grapes per person and combine with generous amounts of blueberries, strawberries, and cantaloupe

Chicken salad: A few grapes (6 per serving) can add sweetness, but consider using diced apple (low FODMAP at 1/2 cup Red Delicious) instead

Roasted grapes: Roasting doesn’t change FODMAP content. Still limit to 6 grapes per serving.

Cheese board: Include 6 grapes as part of a varied selection with low FODMAP crackers, cheese, and other fruits

Frozen grapes: Freezing doesn’t change FODMAP levels. Still high FODMAP at normal servings.

In most cases, substituting a more FODMAP-friendly fruit makes recipes more practical and satisfying.

Scientific Research on Grapes and Fructose

FODMAP testing: Monash University’s breath hydrogen testing clearly demonstrated that grapes cause fermentation at servings above 6 grapes in people with IBS

Fructose absorption studies: Research shows wide variation in fructose absorption capacity among individuals, explaining why some people react to even small amounts

Health benefits research: While grapes have been studied for cardiovascular and cognitive benefits, these studies typically use amounts that would be high FODMAP

Gut microbiome: The polyphenols in grapes may beneficially affect gut bacteria, but the fructose fermentation may outweigh benefits for IBS sufferers

Frequently Asked Questions

Can I eat grapes if I don’t have fructose malabsorption?

During the elimination phase, avoid grapes regardless. During reintroduction, test fructose tolerance. If you handle fructose well, you may tolerate larger grape servings than 6 grapes.

Are seedless grapes different from seeded grapes for FODMAPs?

The seeds don’t significantly affect FODMAP content. Both seedless and seeded grapes have the same fructose issues.

What about wine made from grapes?

Most dry wines (red, white, sparkling) are low FODMAP at 1 glass (150ml) because fermentation converts sugars to alcohol. Sweet dessert wines may retain residual sugars and could be problematic.

Can I drink grape juice instead?

No, grape juice is even more concentrated in fructose than whole grapes and is high FODMAP. Avoid during elimination phase.

Are organic grapes lower in FODMAPs?

No, FODMAP content is the same whether conventional or organic. Organic reduces pesticide exposure but doesn’t change the fructose levels.

Why can I eat apples but not grapes when both have fructose?

It depends on the variety and serving size. Some apples (like Pink Lady) are low FODMAP at larger servings (1/2 cup or 75g) while grapes are problematic at even 15 grapes. Your individual tolerance also varies.

Can children eat grapes on a low FODMAP diet?

The same 6-grape limit applies to children following a low FODMAP diet for pediatric IBS. Note that grapes are also a choking hazard for children under 5; cut them in half or quarters.

What if I accidentally eat a whole bunch of grapes?

Monitor your symptoms over the next 24-48 hours. You may experience bloating, gas, abdominal pain, or diarrhea. Stay hydrated, avoid other FODMAPs, and symptoms should resolve within 1-2 days. Resume your low FODMAP diet.