Are Apricots Low FODMAP? What IBS Sufferers Need to Know

If you’re following the low FODMAP diet, fruit can be one of the most confusing food categories to navigate. And when it comes to apricots — small, sweet, and packed with flavor — it’s natural to ask: Are apricots low FODMAP?

Unfortunately, the answer is: no — apricots are high FODMAP, even in small amounts. But don’t worry, we’ll break down exactly why that is, what you can do instead, and whether there’s any wiggle room later on in your FODMAP journey.

Why Are Apricots High FODMAP?

Apricots contain high levels of polyols, specifically sorbitol, which is part of the “P” in the FODMAP acronym (Polyols).

Polyols are sugar alcohols that aren’t well absorbed in the small intestine. When they move into the large intestine, they ferment and can cause symptoms like:

Bloating
Gas
Cramping
Diarrhea

For individuals with IBS, sorbitol is a common trigger, and unfortunately, apricots are especially rich in it.

How Much Apricot Is Considered High FODMAP?

According to Monash University — the leading authority in FODMAP research — just ½ of a fresh apricot (about 15g) is considered high FODMAP. That means even a small portion may be enough to cause symptoms for sensitive individuals.

The same goes for dried apricots, which are even more concentrated in FODMAPs due to water loss during drying. Just one dried apricot is considered high FODMAP — and they’re often combined with other dried fruits in snack mixes or energy bars, leading to a FODMAP overload.

Can You Ever Eat Apricots on a Low FODMAP Diet?

If you’re in the elimination phase of the diet, it’s best to avoid apricots entirely. They are high in sorbitol even in tiny portions, making them a common trigger food.

However, if you’ve reached the reintroduction phase, you may want to carefully test your tolerance. Start with a very small amount (less than ¼ apricot) and track your symptoms closely.

It’s important to note: some people with IBS may tolerate polyols better than others, but for many, sorbitol is one of the most problematic FODMAPs.

Low FODMAP Alternatives to Apricots

If you’re craving something fruity and sweet, there are several safe, FODMAP-friendly options that offer similar flavor and versatility:

✅ Kiwi – Low FODMAP at 1 medium fruit
✅ Strawberries – Up to 10 berries per serving
✅ Oranges or mandarins – 1 small fruit is safe
✅ Blueberries – Low FODMAP at ¼ cup (40g)
✅ Cantaloupe (Rockmelon) – Safe at ½ cup (90g)

These options are easier on the digestive system and can be enjoyed fresh, in smoothies, or as toppings on lactose-free yogurt or oatmeal.

Are Apricots Low FODMAP?

❌ No — apricots are high FODMAP, even at small serving sizes
🚫 Contain high levels of sorbitol, a common IBS trigger
⚠️ Avoid in the elimination phase of the diet
✅ May be tested in tiny amounts during reintroduction, depending on your tolerance
✅ Choose low FODMAP fruits like kiwi, strawberries, and blueberries instead

Final Thoughts

Apricots may be small and sweet, but for anyone managing IBS, they pack a big FODMAP punch. While they’re best avoided in the early stages of the low FODMAP diet, you might find room for a small amount later — if your gut can handle it.

In the meantime, there are plenty of delicious, low FODMAP fruits that can satisfy your cravings without causing discomfort. As always, portion control and personalization are key.

Need help building a FODMAP-friendly fruit list or finding swaps for your favorite recipes? Let me know — I’m here to make eating well (and feeling good) simple. 🍑💛

FAQs

Your FODMAP Journey, Made Simple

Track symptoms, identify triggers, and take control of your digestive health with our intelligent FODMAP companion.

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

Savory FODMAP Snack: Cucumber + Yogurt Bowl

A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.