Is Kiwi Low FODMAP? Here’s the Truth

If you’re navigating life with IBS or following a low FODMAP diet, you already know how tricky fruit can be. Some of the healthiest-looking options can cause major gut issues — which is why the question “Is kiwi low FODMAP?” is such a common (and smart!) one.

Spoiler alert: Yes, kiwi is low FODMAP — and your gut will probably love it. Let’s break it down.

What Makes Kiwi Low FODMAP?

Kiwi — also known as kiwifruit — is one of those rare fruits that’s naturally sweet and FODMAP-friendly, making it a total win for anyone with a sensitive digestive system.

According to Monash University (aka the gold standard in FODMAP testing), both green and golden kiwi are low in FODMAPs when eaten in appropriate servings.

✅ Safe Serving Size:

Green kiwi: Low FODMAP at 1 medium fruit (75g)
Gold kiwi: Also safe at 1 medium fruit (75g)

So yes — you can totally slice one up and enjoy it as a snack, toss it in a smoothie, or mix it into your morning oats without fear of bloating or cramping.

Kiwi Is More Than Just Low FODMAP — It’s a Gut-Loving Superstar

Here’s where kiwi really shines. It’s not just safe on the low FODMAP diet — it’s actually beneficial for your digestive health.

💚 High in Fiber

Kiwi is naturally high in fiber, especially soluble fiber, which helps support regular digestion without the roughness that can irritate sensitive guts.

💚 A Natural Laxative (Yep, Really)

Research has shown that kiwi can help relieve mild constipation. So if IBS-C (constipation-dominant IBS) is your personal nemesis, adding kiwi to your routine could be a gentle and natural way to get things moving.

💚 Packed with Antioxidants & Vitamin C

Kiwi also brings a mega dose of Vitamin C and antioxidants to the table — which means you’re not just avoiding FODMAPs, you’re actively nourishing your body.

How to Eat Kiwi on a Low FODMAP Diet

The great thing about kiwi is how versatile it is. Here are some gut-friendly ways to enjoy it:

Sliced into yogurt (use lactose-free yogurt!)
Blended into smoothies with spinach, banana (unripe!), and almond milk
As a topping for chia pudding or overnight oats
Just as-is with a spoon — nature’s dessert!

What to Watch Out For

While kiwi is safe in the right portions, there are still a couple of things to keep in mind:

Don’t go overboard. Two or more kiwis in one sitting might sneak into moderate or high FODMAP territory (especially if combined with other fruits).
Be mindful of fruit combos. Even if each fruit is technically low FODMAP, too many together can create a stacking effect that leads to symptoms.
Watch packaged kiwi products. Dried kiwi or juices can sometimes have added sugars or high FODMAP ingredients — always check the label.

TL;DR – Is Kiwi Low FODMAP?

✅ Yes, kiwi is low FODMAP at a serving size of 1 medium fruit (75g)
✅ Both green and golden varieties are safe
🥝 Rich in fiber, vitamin C, and natural digestive benefits
🚫 Avoid overdoing it or mixing with too many other fruits

Final Thoughts

When you’re living that low FODMAP life, it can sometimes feel like fruit is off-limits — but kiwi is a total exception. It’s sweet, satisfying, easy on your tummy, and brings some legit gut health perks to the table.

So go ahead, add that vibrant green (or gold!) beauty back to your plate with confidence. Your gut — and your taste buds — will thank you.

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