Is Lime Low FODMAP? Fructose Content and Serving Sizes

Is Lime Low FODMAP?

Lime is a common citrus fruit that is used to add flavor to drinks, desserts, marinades and more. But is lime low FODMAP and suitable for people with irritable bowel syndrome (IBS) who follow a low FODMAP diet?

Whether lime is low FODMAP depends largely on serving size. Small amounts of lime juice are considered low FODMAP, but large servings can contain excess fructose, which is a FODMAP.

This article will explore lime and its low FODMAP status in detail, including:

• What are FODMAPs and the low FODMAP diet?
• Fructose content in lime
• Serving sizes of lime juice that are low FODMAP
• Tips for including lime in a low FODMAP diet
• Low FODMAP lime recipes

What Are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short chain carbohydrates that can be poorly absorbed in the small intestine of some people. Instead, they travel to the large intestine where they attract water and are fermented by gut bacteria. This can lead to gas, bloating, pain and changes in bowel habits.

For people with IBS, a low FODMAP diet might help improve digestive symptoms. The diet involves restricting high FODMAP foods for 4-8 weeks to identify problem foods, then systematically reintroducing them.

Is Fructose a FODMAP?

Fructose is one of the FODMAP carbohydrates. It is a monosaccharide sugar found naturally in fruits, vegetables and honey. Excess fructose is not well absorbed and can trigger digestive issues in those with IBS.

However, small amounts of fructose are generally well tolerated. So fructose-containing foods are not completely off limits. Limits have been established for the amount of fructose that can be consumed in one sitting before it causes gastrointestinal problems.

Fructose Content of Lime

As a citrus fruit, lime does contain fructose. One fluid ounce (30 ml) of raw lime juice contains around 0.5 grams of fructose. The total fructose content depends on the size of the lime.

In general, limes tend to be smaller and have less fructose per fruit compared to other citrus fruits:

• Lime: 1.1 grams fructose per fruit
• Lemon: 1.6 grams fructose per fruit
• Orange: 2.7 grams fructose per fruit
• Grapefruit: 3.8 grams fructose per fruit

Given the relatively low fructose content per lime, it can likely be consumed in moderation on a low FODMAP diet.

Low FODMAP Serving Sizes of Lime

To stay low FODMAP, its recommended to have no more than 0.5 grams of fructose per serving of citrus juice. Based on the average fructose content of lime juice, here are the approximate low FODMAP serving sizes:

• 1 teaspoon lime juice (5 ml)
• 1 tablespoon lime juice (15 ml)
• 1 wedge or slice of lime

Consuming larger amounts of lime juice could tip you over the fructose limit and potentially cause intestinal symptoms if you have IBS. For example, 1 fluid ounce (30 ml) of lime juice contains 0.5 grams fructose already, so any more than 1 ounce would be considered high FODMAP.

Tips for Including Lime on a Low FODMAP Diet

Here are some tips for incorporating lime into low FODMAP meals and snacks:

• Use lime wedges or slices to flavor water or seltzer.
• Add 1-2 teaspoons (5-10 ml) lime juice to dressings, marinades and sauces.
• Squeeze a lime wedge over fish, chicken or tacos.
• Mix a dash of lime zest into dips, yogurt, oatmeal or salads.
• Substitute lime for lemon in baked goods like cookies, scones and cakes.

Low FODMAP Lime Recipes

Here are some low FODMAP recipes highlighting lime:

Low FODMAP Lime Chicken Tacos

These flavorful tacos are made with lime juice and zest, corn tortillas, chicken, lettuce, tomato and avocado.

Citrus Shrimp Salad

Shrimp is tossed with lime juice, orange segments, red onion, cilantro and olive oil for a refreshing low FODMAP salad.

Key Lime Yogurt Parfait

Layers of vanilla yogurt, granola and lime zest make a simple low FODMAP breakfast or dessert.

Skinny Margarita

This light cocktail is made with tequila, lime juice, orange liqueur and agave nectar.

Low FODMAP Lime Bars

A lime shortbread crust topped with sweetened condensed milk and lime makes a delicious low FODMAP dessert.

The Takeaway on Lime and a Low FODMAP Diet

Lime can be part of a low FODMAP diet when consumed in moderation. The small serving sizes of 1 teaspoon juice, 1 tablespoon juice, or 1 wedge are considered low FODMAP.

Make sure to avoid going overboard with larger servings of lime juice, as too much fructose can trigger digestive distress. Focus on using lime to add flavor, rather than drinking large glasses of lime juice.

With its tangy, bright taste, lime is a great way to jazz up all kinds of low FODMAP recipes. Take advantage of this citrus fruit to give your foods a little extra zip.

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.