Are Cranberries Low-FODMAP? Here’s The Answer In 2024
Updated on
- Written by Healthcanal Staff
Medically reviewed by
Melissa Mitri, MS, RD
Cranberries are low sugar antioxidant-rich berries with a sharp punch of flavor. But while they can be a tasty snack or an addition to any meal, not everyone can properly digest this berry.
Certain people find they are not able to digest certain foods easily. This can lead to following a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This diet is commonly referred to as the low FODMAP diet.
The low FODMAP diet may allow individuals with digestive sensitivities, such as irritable bowel syndrome, to find relief.
While many people turn to probiotics, supplements for digestion to improve gut health, this diet aims to identify trigger foods so they can be eliminated from the diet. Doing this can help you manage digestion issues.
Are cranberries low-FODMAP? Keep reading to find out.
Are Cranberries Allowed On A Low FODMAP Diet?
Yes. Frozen and fresh cranberries are allowed on a low FODMAP diet in quantities of 1 tablespoon. Dried cranberries and cranberry drinks are not allowed as they are high in fructose.
Cranberry FODMAP Content
The good news is consuming 1 tablespoon of fresh or frozen cranberries is allowed[1] on a low FODMAP meal plan. This means frozen and fresh cranberries can be enjoyed daily. This also indicates a small amount of cranberry sauce that is homemade, either from frozen or fresh cranberries, is FODMAP-friendly.
However, store-bought cranberry sauce should be avoided as they typically contain high fructose corn syrup. This means store-bought cranberry sauce is a high FODMAP food.
Is Cranberry Drink Low FODMAP?
Cranberry drinks, on the other hand, are not compatible with a low FODMAP diet. This is because cranberry juice is high in fructose, which means it is a high-FODMAP food.
Are Dried Cranberries Low-FODMAP?
Similarly, dried cranberries are also not compatible with this diet. This is also due to dried cranberries having a high fructose content.
Cranberry Health Benefits
Heart Health
A 2022 study investigated the effects of consuming cranberry powder on blood vessel health[2] among men. The study found consuming cranberry powder improved vascular function, which supports overall heart health.
Oral Health
A 2021 study assessed the impact cranberry juice and cranberry functional beverages have on oral bacteria[3] that cause dental caries and inflammation. The cranberry functional beverage contained 20% cranberry juice, 80% apple juice, and ground cinnamon.
The results showed that the cranberry functional beverage could be a safe adjunct treatment for certain oral diseases. More research into the antimicrobial activity of fruit beverages is required to confirm this.
Urinary Tract Health
Cranberries contain proanthocyanidins,[4] fruit compounds that have been shown to stop bacterial growth in the bladder. This means cranberries may prevent urinary tract infections.
A 2023 study assessed the effectiveness of various cranberry products that prevent urinary tract infections.[4] The results showed cranberry products could reduce the risk of urinary tract infection in women with recurrent infections, children, and other at-risk people.
Diabetes Management
A 2017 study investigated the impact of cranberry extract rich in polyphenols on insulin resistance[5] among mice. The mice had high fat and sugar diet-induced insulin resistance and fatty liver.
The study found that cranberry extract successfully reverses insulin resistance and fatty liver. This indicates cranberry extract may have an impact on diabetes management. More research is needed before a conclusion can be drawn.
Weight Loss
A 2021 study investigated the effect of cranberry extract on reducing body weight[6] among mice. In the study, mice became obese from being fed a high-fat diet.
The results demonstrated that cranberry extract was effective at reducing body weight.
More research is needed to understand the relationship between cranberries and weight loss; some of it can impact humans.
Maintaining a healthy lifestyle is key to healthy weight loss and maintenance. While certain health supplements claim to assist with weight loss, the most important thing is to eat a healthy diet and exercise regularly.
Low-FODMAP Dishes Using Cranberry
The key to creating low-FODMAP dishes is to avoid using high-FODMAP ingredients. Fortunately, many common foods are allowed. Below are some meals you can try out.
Breakfast
- Cranberry oatmeal with lactose-free milk sweetened with maple syrup and Dutch cinnamon.
- Cranberry chia pudding made with almond milk sweetened with maple syrup. Make before bed and let sit in the fridge overnight.
- Cranberry quinoa muffins made with a gluten-free flour mixture.
Lunch
- Grilled turkey mixed green salad with 1 tablespoon of cranberries, olive oil, and lemon juice dressing.
- Quinoa salad with cucumber, chopped spinach, fresh cranberries, and grated zest from a lemon. Pair with olive oil, lemon juice, and Dijon mustard vinaigrette.
Supper
- Roasted cranberry glazed salmon. Make the glaze using homemade cranberry sauce with frozen or fresh cranberries. Serve with steamed carrots and green beans.
- Cranberry stuffed chicken breast served with roasted potatoes and broccoli.
The Takeaway
Cranberries are a delicious low-FODMAP fruit that can be added to any low-FODMAP meal plan in moderation. They are versatile berries and can be a part of any healthy diet.
Cranberries also provide numerous health benefits and be good for heart, oral, and urinary health. They may also be beneficial for weight loss and diabetes control.
Frequently Asked Questions
Fresh and frozen cranberries, in moderation, should be okay for most people with IBS. Cranberry drinks and dried cranberries should be avoided.
Cranberry sauce made from fresh or frozen cranberries should be okay for most people with IBS. Following the low FODMAP diet will help identify which food triggers IBS symptoms.
No, raisins and dried cranberries are not considered low FODMAP because they are high in fructose, one of the triggering ingredients on the low FODMAP diet.
Cranberry sauces for grocery stores are generally not low in FODMAPs. This is because they contain high fructose corn syrup. Be sure always to read the ingredient when purchasing sauces and dressings.
+ 6 sources
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- IBS Diets. (2023). FODMAP Food List. [online] Available at: https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
- Heiss, C., Istas, G., Feliciano, R.P., Weber, T., Wang, B., Favari, C., Mena, P., Daniele Del Rio and Rodriguez-Mateos, A. (2022). Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial. [online] 13(7), pp.3812–3824. doi:https://doi.org/10.1039/d2fo00080f.
- Nowaczyk, P., Bajerska, J., Małgorzata Lasik-Kurdyś, Elżbieta Radziejewska-Kubzdela, Artur Szwengiel and Małgorzata Woźniewicz (2021). The effect of cranberry juice and a cranberry functional beverage on the growth and metabolic activity of selected oral bacteria. [online] 21(1). doi:https://doi.org/10.1186/s12903-021-02025-w.
- Williams, G., Hahn, D., Stephens, J.H., Craig, J.C. and Hodson, E.M. (2023). Cranberries for preventing urinary tract infections. [online] 2023(4). doi:https://doi.org/10.1002/14651858.cd001321.pub6.
- Anhê, F.F., Renato Tadeu Nachbar, Varin, T.V., Vanessa Rodrigues Vilela, Stéphanie Dudonné, Pilon, G., Fournier, M., Lecours, M.-A., Desjardins, Y., Roy, D., Levy, E. and Marette, A. (2017). A polyphenol-rich cranberry extract reverses insulin resistance and hepatic steatosis independently of body weight loss. [online] 6(12), pp.1563–1573. doi:https://doi.org/10.1016/j.molmet.2017.10.003.
- Amer-Sarsour, F., Rawan Abu Saleh, Itzhak Ofek and Iraqi, F.A. (2021). Studying the pharmacogenomic effect of cranberry extract on reducing body weight using collaborative cross mice. [online] 12(11), pp.4972–4982. doi:https://doi.org/10.1039/d0fo02865g.
Written by:
Healthcanal Staff
Medically reviewed by:
Medically reviewed by:
