Is Pineapple Low FODMAP? Here’s The Answer In 2024

With summer coming, it is a perfect time to enjoy fresh fruit such as pineapple. While fruit is super yummy and delicious, not everyone can digest fruit easily. Some people need to follow a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, otherwise known as a low FODMAP diet.

A low FODMAP diet is a temporary elimination diet designed to restrict those short-chained carbohydrates. While not appropriate for everyone, reducing the intake of FODMAPs that are poorly absorbed by the small intestine may help alleviate digestive distress.  

For example, those with irritable bowel syndrome^[1] or other issues that cause cramps, diarrhea, constipation, bloating, and gas may find relief on the low FODMAP diet. The diet aims to identify trigger foods, so they can be avoided in the future.

So, is pineapple allowed on a low FODMAP diet? Keep reading to find out.

Pineapple Nutrition Facts

Fresh pineapple is considered a low-FODMAP food. It contains fiber and other nutrients that may become deficient on a low-FODMAP diet. 

Nutrition facts^[2] for one cup of pineapple chunks:

• Energy (calorie): 82.5 kilocalories
• Water: 142 grams
• Protein: 0.9 grams
• Fat: 0.2 grams
• Carbohydrates: 21.6 grams
  • Fiber: 2.31 grams
  • Sugars: 16.3 grams
• Calcium: 21.4 milligrams
• Magnesium: 19.8 milligrams
• Phosphorous: 13.2 milligrams
• Potassium: 180 milligrams 
• Beta carotene: 57.8 micrograms
• Folate: 29.7 micrograms
• Vitamin C: 78.9 milligrams

In addition to being a tasty tropical fruit, pineapple also offers plenty of health benefits. Research has shown pineapple has anti-inflammatory and antioxidant^[3] properties. It’s also been shown to support the nervous and digestive systems. 

If you want to add more fresh fruit to your healthy diet, pineapple might be a great choice. There are many benefits to eating a healthy diet.^[4] Eating healthy reduces the risk of chronic diseases and promotes weight loss and healthy weight maintenance. 

Which Type Of Pineapple Is FODMAP-Friendly?

Fresh pineapple is low FODMAP, but what about other types of pineapples?

Is Pineapple Juice Low In FODMAP?

Fruit juices sourced from low-FODMAP fruits are allowed on the FODMAP diet. However, most sources recommend limiting your intake to approximately one half-cup serving at a time. Only small quantities of juice are permitted because juice condenses the nutrients in the fruit and may cause elevated FODMAP levels if consumed in excess. 

Is Canned Pineapple Low In FODMAP?

Canned pineapple can also be considered safe in small quantities, but only if packaged in water or pineapple juice. It’s important to read the food label to ensure it’s not canned in syrup, as high fructose corn syrup is not compliant with the low FODMAP diet. Additionally, ensure you don’t exceed the recommended amounts of pineapple juice when enjoying canned pineapple.

Is Dried Pineapple Low In FODMAP?

Dried pineapple is not considered a low-FODMAP food. Unfortunately, when pineapple is dried out, the fructose content increases. If following a low FODMAP diet, it may be best to avoid this tasty treat and opt for fresh pineapple instead. 

Low FODMAP Recipes Featuring Pineapple

Following a low FODMAP diet can be difficult as it requires many restrictions. Listed below are some recipes that feature pineapple and will fit most low-FODMAP meal plans. 

Recipe: Grilled Pineapple Chicken Skewers

Ingredients:

• 2 tablespoons garlic-infused olive oil.
• 2 tablespoons low FODMAP BBQ sauce (check ingredients for FODMAPs).
• 1 tablespoon fresh lime juice.
• 3 pounds of lamb.
• 1 cup fresh pineapple chunks.
• 1 red bell pepper, cut into chunks.
• 1 zucchini, cut into chunks.
• Bamboo skewers, soaked in water for 30 minutes.
• Salt and pepper, to taste.

Instructions:

• Preheat your grill to medium heat.
• In a bowl, combine the garlic-infused olive oil, low FODMAP BBQ sauce, lime juice, salt, and pepper.
• Thread the lamb, pineapple, bell pepper, and zucchini onto the soaked bamboo skewers, alternating the ingredients.
• Brush the skewers with the marinade mixture, coat them evenly.
• Place the skewers on the preheated grill and cook for about 10 to 12 minutes until the chicken is cooked through and the vegetables are tender.

Recipe: Low FODMAP Pineapple Salad

Ingredients for salad dressing:

• 1/4 cup extra-virgin olive oil.
• 2 tablespoons freshly squeezed lemon juice.
• 1 tablespoon Dijon mustard.
• 1 tablespoon maple syrup.
• Salt and pepper, to taste.

Ingredients for salad:

• 2 cups mixed salad greens (such as lettuce, spinach, or kale).
• 1 cup fresh pineapple chunks.
• 1/4 cup sliced cucumber.
• 1/4 cup sliced red bell pepper.
• 2 tablespoons chopped fresh cilantro.
• 1 tablespoon feta.
• 1 tablespoon low FODMAP salad dressing (such as a vinaigrette or a lemon-based dressing)

Instructions:

• In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, and maple syrup until well combined.
• Combine all salad ingredients in a large bowl and drizzle the dressing over the top. 

Recipe: Pineapple-Upside Down Cake

Ingredients:

• 1/2 cup butter, melted.
• 3/4 cup brown sugar.
• 1 cup small pineapple chunks.
• 1 1/2 cups gluten-free buckwheat flour.
• 1 teaspoon baking powder.
• 1/2 teaspoon baking soda.
• 1/4 teaspoon salt.
• 1/2 cup lactose-free milk.
• 2 large eggs.
• 1 teaspoon vanilla extract.

Instructions:

• Preheat your oven to 350°F (175°C).
• In a mixing bowl, combine the melted butter and brown sugar. Stir until well combined.
• In a greased 9-inch round cake pan, spread the butter and sugar mixture evenly along the bottom.
• Arrange the pineapple on top of the butter and sugar mixture in a single layer. 
• In a separate bowl, combine the gluten-free buckwheat flour, baking powder, baking soda, and salt. Mix well.
• In another bowl, whisk together the lactose-free milk, eggs, and vanilla extract.
• Gradually add the dry flour mixture to the wet ingredients, mixing until the batter is smooth and well combined.
• Pour the batter over the pineapple layer, spreading it evenly.
• Bake in the preheated oven for approximately 30-35 minutes or until a toothpick inserted into the center comes out clean.
• Remove the cake from the oven and let it cool in the pan for 10 minutes.
• Carefully invert the cake onto a serving plate, allowing the pineapple layer to become the top of the cake.
• Let the cake cool completely before serving.

The Bottom Line

Tangy, sweet-tasting pineapple is low FODMAP friendly and can be a healthy addition to many diets. Fresh pineapple and pineapple canned in juice and water are safe foods; just avoid dried pineapple and pineapple canned in syrup. Pineapple juice is also allowed in small quantities. 

Don’t let being on a FODMAP diet frustrate you. There are still plenty of foods you can eat; pineapple is one of them! And if you have questions about the low FODMAP diet, consider meeting with a registered dietitian to address your individualized nutrition needs. 

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