Cherries on a Low FODMAP Diet for IBS Relief

Cherries and the Low FODMAP Diet for IBS

Irritable bowel syndrome (IBS) is a common digestive disorder, estimated to affect 10-15% of the population. Symptoms include abdominal pain, bloating, constipation and diarrhea. While there is no cure for IBS, diet can play a big role in managing symptoms.

In particular, following a low FODMAP diet is one of the most effective dietary approaches for improving IBS symptoms. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols - these are short chain carbohydrates that can be poorly absorbed in the small intestine.

How Do FODMAPs Worsen IBS?

When FODMAPs reach the large intestine undigested, gut bacteria ferment them, producing gas and drawing fluid into the intestines. This leads to bloating, distension and changes in bowel movements. By reducing high FODMAP foods, IBS symptoms often greatly improve.

But following a low FODMAP diet long term can be restrictive and complicated. Many healthy foods contain FODMAPs but are still fine for most people to eat in moderation. Learning which foods you personally tolerate is key to success.

Can You Eat Cherries on a Low FODMAP Diet?

Cherries contain the FODMAP sorbitol, part of the polyol group. However, one serving of cherries contains only a moderate amount of sorbitol. Provided your servings are limited, most people with IBS can tolerate cherries.

According to Monash University, the leaders in FODMAP research, one serving equals:

• 12 cup sweet cherries
• 13 cup sour cherries

This portion size contains only 0.4 grams of the polyol sorbitol - well under the tolerance threshold of 0.5 grams per sitting.

Picking the Best Cherries for an IBS-Friendly Diet

Sweet cherries and sour cherries both fall into the moderate FODMAP category, meaning one serving is often well-tolerated. Tart Montmorency cherries tend to be higher in sorbitol than sweet Bing or Rainier varieties.

When buying prepackaged cherry products however, you need to scrutinize the ingredient lists:

• Dried cherries - contain concentrated FODMAPs and excess sorbitol
• Cherry juice - check for added sweeteners like high fructose corn syrup
• Canned cherries - pick products packed in water or cherry juice, avoid added sweeteners
• Frozen cherries - make sure no sugar has been added

Enjoying Cherries as Part of a Low FODMAP Diet

When consumed in moderation, most people with IBS can include fresh, frozen or canned cherries as part of a low FODMAP approach. Here are some tips:

• Stick to the recommended 12 cup serving size limit
• Pay attention to your individual tolerance
• Choose plain, unadulterated cherry products without added sugars
• Combine cherries with suitable proteins, fats, other fruits and vegetables to make a balanced meal

Some delicious ways to enjoy 12 cup sweet or sour cherries on a FODMAP-friendly diet include:

• Topping oatmeal or yogurt
• An addition to salads
• Blended into a fruit smoothie
• As a topping on FODMAP-friendly protein pancakes or waffles
• Stirred into coconut milk chia seed pudding
• Paired with dark chocolate for a sweet treat

Other Fruit Options for an IBS Diet

Alongside cherries, these fruits are all generally considered low FODMAP in 12 cup servings:

• Bananas
• Blueberries
• Grapes
• Kiwifruit
• Oranges
• Pineapple
• Raspberries
• Strawberries

Apples, pears, mangoes, papaya, tomatoes and other moderate FODMAP fruits can potentially be enjoyed in limited quantities too. Just be sure to pay attention to your personal tolerance.

Key Tips for Managing IBS With Diet

Transitioning to a low FODMAP diet is best done under the guidance of a registered dietitian knowledgeable in IBS. But these general tips can also help reduce symptoms:

• Avoid eating large meals
• Eat slowly and chew food thoroughly
• Restrict caffeine and alcohol, which can trigger gut symptoms
• Minimize highly processed foods
• Drink plenty of liquids
• Manage stress levels with relaxation techniques

What you dont eat is important, but a healthy, balanced diet should still provide all the nutrients, protein, whole grains and beneficial fiber that your body needs. Nutritional deficiencies and inadequate fiber intake can make IBS worse over time.

Paying attention to how different foods affect your digestive system is key. An elimination diet such as low FODMAP helps determine problem foods. But regular consumption of cherries and other fruits should be fine for most people by following standard serving recommendations.

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.