Is Kiwi Fruit Low FODMAP? | Monash Approved

Understanding the Low FODMAP Diet

The low FODMAP diet was originally developed by researchers at Monash University in Australia as a way to effectively manage irritable bowel syndrome (IBS) and other digestive issues. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

These fermentable carbs can be difficult to break down and absorb for people with sensitivities. When FODMAPs reach the far end of the intestine, they act as food for gut bacteria. This bacterial fermentation can then produce gas, bloating, cramping, and other unwanted IBS symptoms.

The low FODMAP diet involves eliminating high FODMAP foods for 4-8 weeks. This food reintroduction phase allows the body to reset and identify specific trigger foods. Then lower FODMAP options can be reintegrated long-term in amounts that are tolerable.

Common High and Low FODMAP Foods

High FODMAP foods to avoid include:

• Fructose - fruit, honey, high fructose corn syrup (in processed foods)
• Lactose - dairy products
• Fructans - wheat, garlic, onion, inulin
• Galacto-oligosaccharides - legumes, lentils, beans
• Polyols - sweeteners like xylitol, stone fruits like apricots

Low FODMAP food choices include:

• Meat, fish, eggs
• Leafy greens, carrots, zucchini, eggplant
• Gluten-free grains like rice, quinoa, corn
• Fruits like banana, grapefruit, strawberry, blueberry
• Nuts and seeds
• Rice milk, lactose-free dairy

Are Kiwis Low or High in FODMAPs?

So with all those classifications to consider, where exactly do kiwis fall? Are kiwis considered low or high FODMAP?

The good news is - green kiwifruit is classified as low FODMAP by Monash University! This means kiwis are perfectly suitable for the elimination phase and long term maintenance phase of the diet.

Why Are Kiwis Low in FODMAPs?

Green kiwis contain relatively low amounts of the fermentable sugars that can trigger digestive troubles. A few reasons they are low FODMAP:

• Low in fructose - contains 4g fructose per fruit
• Contains glucose which helps absorption
• Major sugars are sucrose and xylose which are not FODMAPs
• Small amounts of polyols like sorbitol

The fiber and seeds in kiwis may cause issues for some. But in general, kiwifruit is well-tolerated making it a nutritious low FODMAP choice.

Health Benefits of Low FODMAP Kiwis

Kiwis offer many important vitamins, minerals and health promoting compounds. Some top nutrients and benefits found in these low FODMAP fruits include:

High in Vitamin C

Just one medium kiwifruit provides over 100% of the daily recommended intake for immune-supporting vitamin C. Better than oranges!

Contains Fiber for Digestion

Kiwis offer a source of gentle fiber, including 2.5g per fruit. This promotes healthy digestion and maintenance of gut bacteria.

High in Potassium

With 212mg potassium per fruit, kiwis help control fluid balance, nerve transmission and blood pressure.

Offers Antioxidant Activity

The antioxidants like vitamin C, vitamin E, polyphenols and carotenoids in kiwi help combat inflammation and oxidative damage.

May Support Heart Health

Some research indicates compounds in kiwifruit promote cardiovascular function and healthy blood lipids.

Tips for Incorporating Kiwi into a Low FODMAP Diet

Here are some simple tips for enjoying fresh, delicious kiwi as part of your low FODMAP meal plan:

Add to Smoothies

Blend chopped kiwi into suitable low FODMAP smoothies with ingredients like coconut milk, spinach, banana or rice protein powder.

Top Yogurt or Oatmeal

Mix diced kiwi pieces into gluten-free oats or low FODMAP yogurt for breakfast.

Make a Fruit Salad

Throw kiwi chunks into a fresh fruit salad along with blueberries, strawberries, orange segments or grapefruit.

Sweeten Green Salads

Toss sliced kiwi over a spinach salad topped with slivered almonds and poppyseed dressing.

Combine with Chicken Salad

Stir diced kiwi into a chicken salad made with shredded rotisserie chicken, celery, parsley, lemon juice and olive oil.

Enjoy On Its Own

The simplest way is to peel then pop fresh kiwi slices straight in your mouth for a quick snack or dessert!

Are There Any High FODMAP Concerns with Kiwis?

Green kiwifruit is considered fully low FODMAP by Monash per the limits allowed in the elimination phase. But there are a couple things to note:

Serving Sizes

In the long term maintenance phase, you can have up to 2 medium kiwis per sitting. But during elimination, stricter limits apply. So stick to just 1 kiwi at a time.

Individual Tolerances

Monitor personal tolerance, as IBS triggers can vary. The seeds and skin could be bothersome for some. Peeling the kiwi may help if you experience issues.

Also avoid pairing with other high fiber foods at the same meal - combine thoughtfully with suitable fruits, veggies and proteins instead.

Ripening

Consume kiwis at optimal ripeness, not underripe with harder flesh that may exacerbate digestive problems. Allow a few days ripening or speed it up in a paper bag.

types of Kiwi and Their Differences

While green kiwifruit is low FODMAP, what about other varieties - are golden kiwi or baby kiwis suitable for the diet too? Heres an overview:

Golden Kiwi

Golden fuzzy kiwi (Actinidia chinensis) is also low FODMAP. It has a tropical mango, pineapple flavor. The golden variety tends to be less hairy but have more seeds. Their nutrient content and FODMAP status is comparable to green.

Baby Kiwi

Tiny smooth-skinned kiwi berries or cocktail kiwis are a different cultivar, Actinidia arguta. About the size of grapes, they lack fuzz and are totally edible skin and all! The FODMAP composition should be similar to regular kiwi though they may be more digestible.

Other Colored Kiwi Cultivars

There are over 50 known cultivars of kiwi fruit! Other growing types include red-fleshed kiwis and white-fleshed Hayward kiwis. As long as they are adequately ripe, these colorful kiwi varieties should also fall into the low FODMAP group.

Kiwi and the Low FODMAP Diet - The Verdict

So to summarize - yes, kiwi is considered low FODMAP! Both green and gold kiwifruit fit into this diet when enjoyed in appropriate serving sizes. Their mix of prebiotic fiber, antioxidants, vitamin C and potassium make kiwis a nutritious choice.

Pay attention to personal tolerance, ripeness and moderate portions. But otherwise, kiwis can be included freely alongside other suitable fruits and veggies to add flavor, nutrition and variety to your low FODMAP meal plan.

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.