Key takeaways
- Grapes are low FODMAP at 19 grapes (130 g) — red, green, or black varieties.
- Raisins and dried grapes are high FODMAP due to concentrated sugars.
- Grape juice at 125 ml is low FODMAP; larger glasses may accumulate fructose.
- Wine made from grapes is also low FODMAP at one glass — fermentation changes the sugar profile.
Grapes offer a satisfying sweetness and portability that makes them one of the better snack fruits on the low-FODMAP diet. The portion is generous enough to feel like a real serving of fruit.
FODMAP status at a glance
- —Red / green / black grapes, 19 grapes (130 g): low FODMAP
- —Seedless grapes (any colour), 130 g: low FODMAP
- —Raisins: high FODMAP
- —Sultanas: high FODMAP
- —Grape juice, 125 ml: low FODMAP
Grapes in everyday eating
- —Add to a low-FODMAP cheese board alongside cheddar and crackers
- —Slice in half and add to grain salads with quinoa, cucumber, and feta
- —Freeze for a cold snack in summer (frozen grapes are a popular alternative to ice cream)
- —Pair with walnuts and a square of dark chocolate for a balanced snack
References
- 1.
