A low FODMAP diet is often recommended for people suffering from irritable bowel syndrome (IBS).
This diet’s main principle is to lower the intake of fermentable carbs to alleviate the symptoms of IBS.
So, whether you suffer from IBS or you’re trying to improve your overall health, avoiding foods high in FODMAPs can be beneficial for you.
There are many foods that can be triggering for digestive system conditions, and this can often include fruits.
For example, let’s take a look at grapes. Is this fruit high or low in FODMAPs?
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Are grapes low FODMAP?
Grapes are a low FODMAP diet-friendly food, which means you can safely consume them if you’re trying to eat less of this type of carbs. With that being said, you should still be careful with portion sizes, as too much can be bad for you.
Grapes are also an excellent source of various nutrients and antioxidants. So, adding them to your diet is beneficial for your health and overall wellbeing. Plus, they’re very easy to incorporate into any diet.
How low in FODMAPs are grapes?
If you consume about 6 average-sized grapes, you will get very few FODMAPs. But exceeding this serving can cause stomach issues and IBS flare-ups.
So, while this fruit is safe for people with digestive system issues, it’s important to keep portion control in mind.
It’s also worth noting that both red and green grapes are low in FODMAPs. So, you can eat both kinds in moderation on a low FODMAP diet without any adverse effects on the health of your digestive system.
Are grapes good for you?
Grapes are very low in calories, and most of them come from carbs. Because of that, they make for a great snack, especially as a replacement for sweets with added sugar.
Aside from macronutrients, grapes pack a great dose of copper in a single serving. This mineral helps maintain healthy bones, blood vessels, and immune function.
It also contributes to iron absorption, and, along with this mineral, it helps form red blood cells.
Considering that many people these days tend to suffer from mineral deficiencies, it’s a good idea to load up on copper and other minerals from natural food sources like grapes.
Also, various studies show that the compounds found in grapes might help protect you against high levels of ‘bad’ cholesterol.
This, along with improving the levels of ‘good’ cholesterol, lowers your risk of various cardiovascular conditions.
So, if you’re prone to high cholesterol levels, eating grapes can be a great choice for you.
Just like all fruits, grapes are high in antioxidants. These compounds help flush out free radicals from your body, preventing oxidative damage to your cells.
As a result of that, you’re at a lower risk of chronic conditions like heart disease, diabetes, and cancer.
Plus, the antioxidants found in red grapes might protect you against high blood sugar levels as well as aid in treating brain and heart disease.
Because of that, grapes make for a wonderful and healthy addition to any diet.
Grapes also contain plant compounds that can benefit the health of the eyes and reduce the risk of damage to your retina.
Studies show that the same plant compounds also prevent age-related macular degeneration, which is a common eye disease.
Grapes also contain some vitamin A, which is very good for eye health. So experts believe that it can also be the reason why grapes are excellent for your eyes.
Lastly, eating grapes has been shown to improve your cognitive health, focus, and memory. In one study, researchers found that the plant compounds in grapes help improve blood flow and increase growth in the brain.
The same goes for grape juice, and according to studies, the results can occur even as soon as 20 minutes after consumption. So, eating grapes for this benefit can be a good idea.
Is eating grapes bad on a low FODMAP diet?
Consuming a moderate number of grapes – both green and red – (about a handful) is considered safe on a low FODMAP diet.
But make sure not to overdo it, as the number of FODMAPs increases greatly the more grapes you consume.
Plus, make sure to stick to fresh grapes and avoid canned grapes. The latter is higher in sugar, which provides you with more FODMAPs than allowed on a low FODMAP diet. They’re also more caloric and overall bad for your health.
How can you best prepare and consume grapes for a low FODMAP diet?
There aren’t any specific ways you can prepare grapes to reduce their FODMAP content.
But make sure to stick to specific portion sizes, as eating too many increases your risk of triggering digestive system issues.
For example, 32 g (6 grapes) are considered to be low FODMAP. But if you were to consume 15 grapes, you would get a lot more FODMAPs, increasing your risk of IBS flare-up. So, keep this in mind when indulging in grapes.
Also, makes sure to thoroughly wash the grapes before you eat them. This is because they might contain pesticides and other chemicals on their skin that are harmful to your digestive tract and health.
Is grape juice low in FODMAP?
Grape juice, just like all other fruit juices, is high in FODMAPs. Because of that, it should be avoided on a low FODMAP diet and by people who have digestive system issues.
The reason grape juice is high in FODMAPs is that it contains a lot of fructose, one of these types of carb. Too much sugar is also bad for your digestive system and health, so it’s also best to limit it.
When consumed in moderation, grapes can be a part of a low FODMAP diet without causing any issues.
But make sure to stick to a serving of about a handful of grapes a day to avoid IBS flare-ups and other digestive system problems.
What’s more, adding some grapes to your diet can help you satisfy your sugar craving in a natural way.
This fruit also packs a great dose of fiber, vitamins, and minerals, which contribute to good health.
Sources: Nutrition Data, PMC, and National Library of Medicine