Are Mandarins Low FODMAP? Tips for Enjoying Mandarins on a Low FODMAP Diet

Are Mandarins Low FODMAP?

Irritable bowel syndrome (IBS) is a common gut disorder that affects the large intestine. It can cause abdominal pain, bloating, gas, diarrhea, and constipation. IBS is a chronic condition that requires long-term management. There is no cure for IBS, but dietary changes can help control symptoms. The low FODMAP diet has become a popular way to manage IBS. But are mandarins low FODMAP?

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. When FODMAPs reach the large intestine, they are fermented by gut bacteria. This produces gas and draws fluid into the intestines, which can trigger IBS symptoms like bloating, pain, and diarrhea.

Foods that are high in FODMAPs include:

• Fructans and galacto-oligosaccharides – wheat, rye, onions, garlic
• Lactose – dairy products
• Fructose – honey, apples, mangoes
• Polyols – stone fruits, artificial sweeteners

The low FODMAP diet involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods. It should only be followed under the guidance of a dietitian.

FODMAP Content of Mandarins

Mandarins are considered low FODMAP in a serving size of 1 mandarin or 80g. This is because mandarins contain very little fructose in excess of glucose. They also do not contain significant amounts of other FODMAPs like polyols, fructans, or galacto-oligosaccharides.

One small mandarin contains approximately:

• 3.5g fructose
• 3.5g glucose

Glucose helps absorb fructose, so when fructose and glucose are present in equal ratios they are easily absorbed together. Mandarins have a 1:1 ratio of fructose to glucose, making them low FODMAP.

Benefits of Mandarins

Mandarins are a nutritious fruit that offer many health benefits. Some of the top benefits of mandarins include:

• Vitamin C – One mandarin provides over 50% of the RDI for vitamin C, an antioxidant that supports immunity and collagen production.
• Fiber – With 2-3g of fiber per serving, mandarins can help regulate digestion and promote gut health.
• Potassium – Mandarins are a good source of potassium, which supports heart health and nerve function.
• Anti-inflammatory – Phytochemicals in mandarins have anti-inflammatory properties that may help reduce risk factors for chronic disease.
• Low calorie – With only 60 calories per mandarin, they are a slimming snack option.

Tips for Incorporating Mandarins Into a Low FODMAP Diet

Here are some tips for enjoying mandarins on a low FODMAP diet:

• Stick to 1 small mandarin as a serving. Larger portions may provide excess fructose.
• Eat mandarins as a snack between meals. This allows efficient absorption of fructose.
• Combine mandarins with other low FODMAP foods like berries, grapes, bananas, and kiwifruit.
• Add mandarin segments to salads or low FODMAP granola.
• Squeeze fresh mandarin juice to make salad dressings, marinades, or smoothies.
• Use mandarin zest to add flavor to dishes.

Are Canned Mandarins Low FODMAP?

Canned mandarins packed in juice are also low FODMAP in a 1⁄2 cup serving. Look for cans with no added sugars. The canning process may increase FODMAP levels slightly but not enough to exceed the low FODMAP serving threshold.

However, be cautious of canned mandarin oranges packed in syrup, which contains added sugars like high fructose corn syrup. The added sweeteners increase the total FODMAP content. For a low FODMAP diet, stick to mandarins canned in juice or water.

What About Mandarin Oranges?

Mandarin oranges and tangerines are very similar to mandarins. Clementines are one common type of mandarin orange. All these fruits belong to the overall mandarin family.

Like mandarins, other varieties of mandarin oranges contain roughly equal amounts of glucose and fructose. A 1⁄2 cup serving or one small fruit is considered low FODMAP.

However, the specific FODMAP content can vary slightly between different mandarin varieties. So pay attention to your individual tolerance.

Comparison to Oranges

While mandarins are low FODMAP, oranges are not. Oranges contain more fructose than glucose and too much excess fructose can trigger IBS symptoms in some people.

A medium orange exceeds the low FODMAP serving threshold, providing over 1g excess fructose. Orange juice is even higher in fructose and is not recommended on a strict low FODMAP diet.

So if you have IBS, mandarins are a safer choice over oranges. Stick to small portions of mandarins and avoid orange juice to prevent abdominal symptoms.

Other Low FODMAP Fruits

In addition to mandarins, other low FODMAP fruits include:

• Bananas – 1 medium banana
• Blueberries – 1⁄2 cup
• Grapes – 1 cup
• Kiwifruit – 2 medium kiwis
• Pineapple – 1⁄2 cup chunks
• Raspberries – 1⁄2 cup
• Strawberries – 10 medium berries

Berries make great substitutes for higher FODMAP fruits like apples and pears. Grapes and bananas also provide portable low FODMAP snacks.

Should You Follow a Low FODMAP Diet?

The low FODMAP diet is scientifically proven to improve IBS symptoms in up to 70% of people. However, it involves eliminating many nutritious foods from your diet.

A low FODMAP diet should only be followed under the guidance of a registered dietitian. It is typically used for just 4-8 weeks to identify trigger foods. Foods are then systematically reintroduced to create a personalized, less restrictive diet you can follow long-term.

Be sure to focus on getting adequate nutrition from allowed foods like mandarins, leafy greens, lean proteins, nuts, and gluten-free grains. Take a probiotic to support gut health.

Not everyone with IBS needs to follow a strict low FODMAP diet. Work with a healthcare professional to decide if it is the right approach for your symptoms.

The Bottom Line

Mandarins are considered low FODMAP, meaning they are unlikely to trigger IBS symptoms. One mandarin or 1⁄2 cup serving provides a nutritious, low calorie snack that is safe for the low FODMAP diet. But oranges and orange juice are higher in FODMAPs and should be limited or avoided. Focus on mandarins and other low FODMAP fruits like berries, kiwis, and bananas to manage IBS.

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.