Are Grapes Low FODMAP? A Quick Guide for IBS-Friendly Snacking

If you’re following a low FODMAP diet to help manage IBS symptoms, navigating the produce aisle can feel a bit overwhelming. Even with fruits that seem simple and natural—like grapes—you might find yourself asking, “Are grapes low FODMAP?” The good news is: yes, grapes are low FODMAP in moderate servings. But there are still a few things you’ll want to keep in mind when adding them to your diet.

Let’s take a closer look at how grapes fit into a low FODMAP lifestyle, how much is safe to eat, and what types of grapes are best.

The Short Answer: Yes, Grapes Are Low FODMAP

Grapes—both red and green varieties—have been tested by Monash University, the team behind the low FODMAP diet. Their research shows that a serving of 1 cup (about 150g or 15 grapes) is considered low FODMAP.

That makes grapes one of the more IBS-friendly fruits, especially when compared to high FODMAP fruits like apples, pears, mangoes, or watermelon, which can quickly cause bloating or discomfort for those with sensitive guts.

What Makes Grapes Low FODMAP?

Grapes are relatively low in fermentable sugars like fructose, especially when eaten in reasonable amounts. While they do contain some fructose, the amount is balanced by glucose, which helps with absorption in the small intestine. That balance is what keeps grapes in the low FODMAP category—as long as you stick to the portion size.

Go overboard, and the fructose content can begin to creep up, which may trigger symptoms in those who are especially sensitive.

Red vs. Green Grapes: Does It Matter?

When it comes to FODMAP content, both red and green grapes are equally safe in the same portion size. The difference between them is mainly in flavor (green grapes tend to be more tart, red grapes sweeter) and antioxidant content (red grapes contain more resveratrol, a heart-healthy compound found in the skin).

So, whether you’re tossing them into a salad, pairing them with lactose-free cheese, or enjoying a handful as a snack, either color is FODMAP-friendly when eaten in moderation.

Are Dried Grapes (Raisins) Low FODMAP?

Here’s where things change: raisins are not automatically low FODMAP. Since they’re dehydrated grapes, the sugar content is much more concentrated. Monash University lists a low FODMAP serving of raisins at just 1 tablespoon (13g).

So while a few raisins might be okay for topping oatmeal or baking, eating a small handful can easily tip into high FODMAP territory. Be cautious, especially during the elimination phase of the diet.
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Tips for Eating Grapes on a Low FODMAP Diet

Stick to about 15 grapes (1 cup or 150g) to stay within low FODMAP limits.
Wash grapes thoroughly and enjoy them fresh—frozen grapes also make a fun, gut-friendly snack.
Avoid grape juice, especially in large quantities. It’s much higher in sugar and more likely to cause symptoms.
Pair grapes with a source of protein or fat (like nuts or lactose-free cheese) to help slow digestion and reduce potential symptoms.

Final Thoughts: Can You Eat Grapes on a Low FODMAP Diet?

Absolutely. Grapes are one of the more generous fruits when it comes to FODMAP-friendly portion sizes. Whether you prefer green or red, just stick to the recommended serving, avoid juice or dried forms in large amounts, and you can enjoy them without worry.

In a diet that often feels restrictive, it’s nice to know that simple, sweet grapes can still be part of the plan.

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