Key takeaways
- Fresh pineapple is low FODMAP at 130 g — a satisfying, generous tropical portion.
- Pineapple juice may be higher FODMAP once concentrated — stick to whole fruit.
- Tinned pineapple in juice is lower FODMAP than in syrup; drain and rinse.
- Pineapple is a great alternative to mango when you want a tropical flavour without portion anxiety.
When tropical fruits like mango and watermelon are off limits in normal amounts, pineapple is a welcome exception. Its FODMAP content at a reasonable portion is low across all categories.
FODMAP status at a glance
- —Fresh pineapple, 130 g (about 2–3 rings): low FODMAP
- —Frozen pineapple, 130 g: low FODMAP
- —Tinned pineapple in juice (130 g, drained): low FODMAP
- —Tinned pineapple in syrup: higher FODMAP — syrup concentrates sugars
- —Pineapple juice (125 ml): low FODMAP at this amount but less satisfying than whole fruit
Using pineapple in cooking
- —Add cubed fresh pineapple to chicken stir-fries for a sweet-sour note
- —Combine with cucumber and mint for a refreshing salad
- —Blend with lactose-free coconut milk for a low-FODMAP smoothie
- —Grill pineapple rings and serve with lactose-free ice cream for dessert
References
- 1.
