Are Cherries High in FODMAPs? Benefits and Digestive Effects

Understanding the FODMAP Content in Cherries

Cherries are a nutritious and delicious fruit that many people enjoy eating, especially during the summer months when they are ripe and juicy fresh off the trees. However, for people following a low FODMAP diet to manage IBS and digestive issues, a common question arises: are cherries high FODMAP?

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These short chain carbohydrates and sugar alcohols are commonly found in a wide variety of foods.

FODMAPs can be poorly absorbed by some people with digestive disorders like IBS, with symptoms like gas, bloating, abdominal pain and changes in bowel habits resulting. A low FODMAP diet which restricts high FODMAP foods can greatly relieve these intestinal troubles.

High and Low FODMAP Cherries

Fresh cherries actually have low FODMAP content at about 1 gram of fructose per 3.5 ounces. This moderate, permitted fructose level makes fresh cherries a great choice for those following a low FODMAP eating plan.

On the other hand, canned cherries packaged in syrup or cherry juice are considered high FODMAP foods due to excess free fructose. These should be restricted on a low FODMAP diet.

Understanding Fructose Malabsorption

The FODMAP content in cherries centers mainly around fructose. When fructose malabsorption occurs, it means the small intestine does not properly take up all the fructose from foods during digestion.

Instead, that unabsorbed fructose passes to the colon where intestinal bacteria rapidly ferment and feed on it. This leads to gas production and osmotic diarrhea issues in fructose and FODMAP sensitive people.

Managing Fruit Intake on Low FODMAP Diets

In addition to fresh cherries, other fruits like bananas, blueberries, grapes, oranges and strawberries also have relatively low FODMAP fructose levels that should be well tolerated.

Working with a nutritionist knowledgeable on the low FODMAP diet can help determine appropriate fruit serving sizes and customize meal plans.

The Multiple Health and Nutrition Benefits of Cherries

Beyond their delicious sweet flavor, cherries confer many excellent health promoting properties. Understand why these ruby red fruits are far more than just a tasty treat.

Sweet and Tart Cherry Varieties

There are two main types of eating cherries to enjoy:

• Sweet cherries - Usually eaten fresh, they have a higher sugar content.
• Tart cherries - More often cooked and canned, with a tangy sour-sweet balance loved in pies.

Both sweet and tart cherries deliver exceptional nutrition, vitamins, minerals and antioxidants.

Cherry Nutrition Facts

One cup of sweet cherries has about:

• 100 calories
• 3 grams fiber
• 25 grams carbs
• 20% Vitamin C RDA
• Great source of potassium, copper and vitamin K

Tart cherries contain slightly less sugar and fewer calories, but the same vitamins, minerals and benefits.

Unique Antioxidants and Anthocyanins

Cherries owe much of their health promoting abilities to special compounds called anthocyanins that give cherries their deep red pigment.

Anthocyanins act as antioxidants to fight free radicals and slow aging. Tart cherries have particularly high levels, even more so than sweet cherries.

Anti-Inflammatory Benefits

The anthocyanins and other plant nutrients in cherries demonstrate substantial anti-inflammatory effects. Inflammation drives most chronic diseases like diabetes, heart disease and cancer.

Eating antioxidant-rich cherries may help combat system-wide inflammation for better health.

Reducing Risk of Gout Attacks

Gout sufferers may be familiar with the excruciatingly painful swelling that excess uric acid crystals can cause in the joints. The anthocyanins in cherries appear helpful to lower uric acid levels.

Both tart cherry juice and extract supplements may possibly reduce gout attacks when taken regularly. The science shows promise but requires longer term human studies.

Improving Exercise Recovery

Through their anti-inflammatory and antioxidant actions, cherries seem useful to aid exercise recovery, reduce muscle soreness, battle oxidative damage from workouts, and improve sleep quality.

Tart cherry juice or supplements provide these workout recovery benefits and enhance sports performance versus sweet cherries.

Supporting Heart Health

Higher intakes of anthocyanin-rich fruits are associated with a lower risk of heart disease mortality. The nutrients in cherries likely improve other cardiovascular markers as well like blood pressure and cholesterol levels.

Choosing the Best Cherries at the Peak of Freshness

Selecting optimal fresh cherries during their relatively short harvest window ensures enjoyment of the best taste, texture and nutritional quality.

Sweet and Tart Cherry Season

Sweet cherries hit peak ripeness for just a few summer weeks in most regions, with harvest times varying slightly around the world.

• United States: mid-May - early August
• Europe: mid-June - mid-July
• Southern Hemisphere: mid-November - early January

Compare this to tart cherries which often have later, more variable harvests extending through summer and early fall months.

Picking Perfect Cherries

Keep the following tips in mind when picking your fresh cherries for the very best flavor and quality:

• Color - The deepest, darkest reds have optimal sweetness.
• Firmness - Avoid soft or mushy cherries past their prime.
• Stems - Green, lively stems indicate freshness.

Storing to Maintain Cherry Freshness

Handle fresh cherries with care to ensure ideal texture and prevent spoiling.

• Keep unwashed until ready to eat.
• Gently place in shallow container or bowl, avoid crushing.
• Refrigerate up to one week.
• Pat dry before freezing for longer storage.

Signs of Spoiled Cherries

Discard cherries at the first sign of:

• Mold or shriveled skin
• Soft, mushy texture
• Dull, faded color
• Fermented smell

Safely Enjoying Cherries and Avoiding Pitfalls

Understanding the unique way cherries can cause digestive irritation and react with certain medications helps avoid potential issues.

Cherry Fruit Sensitivity

While generally considered a very tolerable, low reaction fruit, some people may experience cherry symptoms after eating large quantities.

Cherry fruit sensitivity can cause diarrhea, headache, cramps, bloating and upset stomach triggered by the cherry sugars and organic acids.

Dealing with Oral Allergy Syndrome

Up to 5% of people have conditions like oral allergy syndrome (OAS) making raw cherry consumption inadvisable. Cherries and other stone fruits in the Rosaceae family may induce OAS allergic reactions.

Symptoms involve mouth itching or tingling which generally stops after cooking the cherries which deactivates the proteins.

Avoiding Pesticide Residues

Cherries rank fairly high on the annual EWG Dirty Dozen list for pesticide residues detected. This makes buying organic cherries advisable for reducing toxic exposures.

At minimum, washing all cherries thoroughly before eating helps diminish residues present on surfaces.

Preventing Cherry Stones From Causing Intestinal Blockage

While the flesh is edible, accidentally swallowing whole cherry pits can lead to painful obstructions requiring emergency surgery if they do not pass through digestion.

Cut cherries to extract and discard stones before serving small children, elderly adults with dentures/swallowing issues, or preparing pureed foods.

Cherry and Medication Interactions

Compounds in tart cherries may interact with certain prescription medications patients take for pain, diabetes, blood clotting, or cyclosporine suppression after organ transplants.

Speak with your doctor or pharmacist about possible cherry interactions with your regular medications like NSAIDs, glyburide, warfarin, or anti-rejection drugs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.