Are Grapes Low FODMAP? Healthy Recipes For 2024

Introducing a low FODMAP diet helps alleviate symptoms of irritable bowel syndrome. FODMAPs refer to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all short-chain carbohydrates that are poorly digested. Choosing safe fruits for a low FODMAP diet can be challenging. Since most fruits are high FODMAPs, finding options that meet your dietary restrictions is tough. 

One of the most commonly asked questions regarding fruits is, “Are grapes low in FODMAP?” While the answer gets complicated based on who you ask, grapes are ultimately a good choice if you’re looking to eliminate fermentable carbohydrates. Let’s dive deeper into the topic and learn more about low-FODMAP grapes.

Grapes Health Benefits

Grapes are portable and tasty snacks, but are they healthy? Despite their super sweet flavor, grapes are nutritious and offer numerous health benefits. Including them in your diet benefits your overall health and well-being and can even help with weight loss. 

Grapes are safe on a low FODMAP diet if you stick to the recommended serving sizes. Additionally, it’s best to limit raisins to smaller portions because fruits generate fructans during dehydration, which can cause problems for those with irritable bowel syndrome or IBS. 

Here are some additional health benefits of grapes:

A Powerful Source Of Antioxidants

Research from editors at the Korean Association of Medical Journal has shown that grapes are an excellent source of antioxidants.^[1] They contain resveratrol which reduces inflammation and aids in diabetes, cancer, and cardiovascular disease prevention. 

Packed With Vitamins And Minerals

Grapes are also rich in vitamins C and K and packed with over one-quarter of your recommended daily intake.^[2] These vitamins are vital to a healthy, well-balanced diet. Grapes also include fiber, vitamins B1 and B2, Potassium, vitamin E, and manganese. So you can take advantage of many essential nutrients while you’re snacking. 

Aid In Lowering Blood Pressure And Reducing Cholesterol

A study^[3] published in the National Library of Medicine showed that individuals who introduced a grape supplement into their diet successfully reduced their total cholesterol levels, thus reducing their risk of cardiovascular disease. Grapes also contain potassium, a mineral necessary for maintaining a healthy blood pressure. 

Improving Brain Function

Studies^[4] show that the polyphenol compounds found in grapes have been known to improve brain function for those with mild cognitive decline. 

Lowering Inflammation

Chronic inflammation is a common condition leading to cancer, heart disease, arthritis, diabetes, and several autoimmune disorders. Since the antioxidants found in grapes have been linked to anti-inflammatory properties, regular grape consumption may actually prevent several significant health conditions. Research^[5] shows that the anthocyanin and resveratrol compounds found in grapes can suppress inflammatory markers, improving the overall health. 

Grapes contain a vast array of vital nutrients and minerals, making them a healthy option for most diets. Plus, they are simple to incorporate into any meal plan. 

Which Type Of Grapes Is FODMAP Friendly?

Grapes come in red and green varieties and are either seeded or seedless. Both types of grapes are healthy for those with IBS and have low FODMAP serving sizes, a portion size that doesn’t trigger symptoms. Grape juice is low FODMAP and is included in the list of low FODMAP foods. Raisins are other low FODMAP fruits if consumed in 13 grams or fewer. 

Are Red Grapes Low in FODMAP? 

Red grapes are more flavorful than green and packed with vital antioxidants. Sticking to the recommended serving sizes is a healthy option for those on a low FODMAP diet.

Are Green Grapes Low in FODMAP?

Green grapes are lower in sugar and calories but offer fewer antioxidants than red grapes. Still, according to an article^[6] published in the National Library of Medicine, they are an excellent low-FODMAP alternative to many other fruits in treating IBS. 

Recommended Portion Of Grapes On A Low FODMAP Diet

As with any food you consume, eating the correct portion sizes is crucial to your low FODMAP diet. According to Serena Bansal, RD, “Twenty-eight grams or six grapes per meal is considered low FODMAP for red grapes, while 32 grams or six is a proper serving size for green, seedless, and purple grapes.” 

Grapes can also be dried to make raisins, but serving sizes of dried grapes are smaller. One tablespoon or 13 grams is a proper low FODMAP serving size. While that might seem small, dried grapes can easily be incorporated into your favorite cookie recipe or sprinkled over your bowl of cereal for added sweetness. 

Low FODMAP Grapes Recipes

Now that you know FODMAP grapes are safe for your diet, let’s discuss recipes! One of the most significant advantages of grapes is that you can eat them in various ways. Here are some popular options:

• Grab a handful of fresh grapes on the go as a snack. 
• Add grapes to your morning oatmeal. 
• Use grapes in place of raisins in various recipes. 
• Freeze them for a sweet and crunchy snack on a hot day. 
• Add them to your favorite smoothie recipe. 

Here are some other fun ways to add grapes to your diet to sweeten it and ensure you’re on track with your low FODMAP requirements. 

Spring Salad With Grapes

Arugula, walnuts, and chives are all part of a low FODMAP diet. Mix ingredients and top your salad with six halved red grapes for a sweet and tangy flavor. Look for a low FODMAP salad dressing recipe to finish it off. 

Chicken Salad With Grapes And Almonds

Adding a handful of seedless red grapes and almonds to your low FODMAP chicken salad recipes brings sweetness and texture to an otherwise bland food. You can mix this low fodmap fruit right into your chicken salad for a crunchy, tasty flavor. Serve it over a bed of lettuce or make a sandwich to complete your meal. 

Grape Crisp

Who doesn’t love the classic warm apple crisp for dessert? While apples aren’t part of a low FODMAP diet, grapes certainly are. You can find many low FODMAP grape crisp recipes online, but the basis remains the same. Add some butter, brown sugar, cinnamon, and salt to halved grapes and toss them in the oven for a delicious, sweet treat. 

Final Thought

Grapes aren’t just a deliciously sweet fruit that is easy to grab on the go. They offer numerous health benefits and can be consumed daily as part of a healthy diet. Are grapes low in FODMAP? They are definitely safe on the low FODMAP diet when consumed in safe recommended servings. A handful of grapes can curb your fruit cravings and help alleviate many bothersome symptoms of IBS. So, add them to various recipes to satisfy your sweet tooth and enjoy a symptom-free lifestyle.

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