Are Peaches Low FODMAP?
When you have irritable bowel syndrome (IBS), following a low FODMAP diet can significantly reduce your digestive symptoms like bloating, abdominal pain, gas, diarrhea and constipation. But you may be wondering - can you still enjoy sweet and juicy peaches when you're on a low FODMAP diet?
The good news is that yes, peaches are low FODMAP! Peaches contain fructose, which is a FODMAP, but they contain relatively low amounts compared to some other fruits. As long as you control your peach portion sizes, peaches should not trigger IBS symptoms.
Understanding FODMAPs
Before diving into the details on peaches, let’s quickly recap what FODMAPs are. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short chain carbohydrates that can be hard to digest for people with digestive disorders like IBS or inflammatory bowel disease (IBD).
When FODMAPs reach the far end of the intestine undigested, gut bacteria ferment them. This produces gas and draws fluid into the intestine, which can trigger unpleasant IBS symptoms like bloating, cramping and diarrhea in FODMAP sensitive people.
Foods that are high in FODMAPs include:
- Fructose - a fruit sugar found in some fruits/vegetables
- Lactose - the natural sugar in dairy products
- Fructans - found in wheat, onion, garlic
- Galacto-oligosaccharides (GOS) - found in legumes
- Polyols - sugar alcohols like sorbitol & mannitol in stone fruits
Are All Fruits Low FODMAP?
Not all fruits are low FODMAP. Some fruits like apples, grapes, citrus fruits and stone fruits like cherries, apricots, peaches and plums contain the FODMAP fructose. But don’t worry - these fruits can still fit into a low FODMAP diet in controlled portions.
Peaches & Fructose - The Link
So how much fructose makes a fruit high FODMAP? And why are peaches still considered low FODMAP if they contain fructose?
Researchers have found people with IBS can tolerate up to 0.2 grams of excess fructose per serving. Excess fructose refers to the free fructose in a food, excluding the fructose bound to glucose in the sugar sucrose.
One small peach (78g) contains about 2.6g total fructose and only 0.13g excess fructose once you subtract the fructose bound to glucose. So peaches fit nicely under the 0.2g excess fructose threshold.
Serving Sizes Matter
As with any fruit, portion control is key even though peaches are considered low FODMAP. Eating too much of a low FODMAP fruit can tip you over the scale into high FODMAP territory.
Below are suggested peach serving sizes per meal or snack:
- 1 small peach (78g)
- 1 cup peach slices (140g)
- 1⁄2 large peach (120g)
In the rechallenge phase of the low FODMAP diet, you may be able to tolerate slightly bigger portions. But start slow withServicing sizes listed above.
Health Benefits of Peaches
Now that you know peaches fit into a low FODMAP diet, you’re probably eager to enjoy their amazing health benefits!
Here are some reasons you should be excited about peaches:
Packed with Vitamins & Minerals
Peaches are loaded with important vitamins and minerals like:
- Vitamin C - boosts immunity
- Vitamin A - key for eye and skin health
- Potassium - reduces blood pressure
- Fiber - improves digestion
Disease Fighting Antioxidants
The antioxidant power of peaches comes from polyphenols like chlorogenic acid and neochlorogenic acid. These compounds protect cells from unstable molecules linked to chronic diseases and again. Reach for peaches to fight:
- Cancer
- Heart disease
- Diabetes
- Neurodegenerative diseases like Alzheimer’s
Prebiotics for Healthy Gut Bacteria
The fiber and polyphenols in peaches serve as prebiotics. This nourishes good gut bacteria linked to immune function, improved digestion, enhanced mood and much more.
Tips for Selecting & Ripening Peaches
Follow these easy tips for picking flavorful, juicy peaches perfect for your low FODMAP diet:
1. Check Firmness & Color
Press gently near the stem – flesh should give just slightly. Skin should be yellow or whitish-yellow with a reddish blush.
2. Consider Fragrance
A peach’s lovely fragrance predicts its sweetness and flavor when ripe. Sniff different peaches to find your favorite.
3. Ripen on the Counter
Keep firm peaches on the counter at room temperature out of sunlight. Most varieties take 2-4 days to soften and develop aroma/flavor.
4. Refrigerate When Ripe
Consume ripe softer peaches within a few days. Refrigerating ripe peaches can extend their life another 1-2 weeks.
5 Creative Ways to Eat Peaches
Ready to enjoy peaches? Here are 5 delicious ideas:
1. Slice onto Oatmeal or Yogurt
Sweet peach slices take oatmeal and yogurt over the top! Sprinkle on some cinnamon or chopped nuts too.
2. Toss into Salad
Sliced peaches lend a sweet juiciness to green or grain salads. They also pair nicely with blue cheese or goat cheese.
3. Blend into Smoothies
Add chunks of fresh or frozen peach to smoothies. Peach pairs nicely with banana, berries, pineapple, greens, vanilla and ginger.
4. Bake Peach Crisp
What’s better than warm peach crisp topped with vanilla ice cream or yogurt dripping down the sides?
5. Grill Peach Slices
Grilled peaches caramelize beautifully. Plop grilled slices atop ice cream, pancakes/waffles, or eat as is.
The Takeaway on Peaches & the Low FODMAP Diet
In conclusion, peaches make for a nutritious low FODMAP fruit option. Just keep an eye on your portion sizes. One small fresh peach, about a cup of sliced peaches or half a large peach per sitting should be well tolerated.
Experiment with different ways to enjoy delicious low FODMAP peaches. Remember to rechallenge yourself with bigger servings later to see if you can handle more.
Pairing your low FODMAP diet with other gut-friendly lifestyle factors like managing stress, exercising regularly, drinking enough fluids and getting enough sleep sets you up for keeping IBS symptoms away as much as possible.
FAQs
Are fresh peaches low FODMAP?
Yes, fresh peaches are low FODMAP. A serving size of 1 small peach (78g), 1 cup peach slices (140g) or 1/2 large peach (120g) contains less than 0.2g excess fructose per sitting. This amount is well tolerated by most people with IBS.
Can I eat canned peaches on the low FODMAP diet?
You'll want to check the ingredients list on canned peaches. Choose brands packed in juice rather than heavy syrup, which likely contains high FODMAP sugary additives. Measure out 1 cup peach slices per serving.
Do peaches have sorbitol? Are they high in polyols?
No, fresh peaches do not naturally contain sorbitol or other polyols. Polyols like sorbitol and mannitol are found more often in stone fruits like cherries, apricots, plums and prunes.
Can peaches cause gas and bloating?
Yes, in some people eating too many peaches can lead to gas, bloating or diarrhea. This may happen if you eat more peaches than your body can tolerate, based on the amount of excess fructose. Stick within the recommended low FODMAP servings.
Should peaches be avoided on a low FODMAP elimination diet?
No, you do not need to avoid peaches entirely on a low FODMAP elimination diet. Since peaches are allowed in moderate portions, you can still include them as you assess your personal FODMAP tolerances.
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.
Add Comment