Key takeaways
- Strawberries are low FODMAP at 10 medium berries (150 g) — a generous and satisfying portion.
- They contain no significant excess fructose, sorbitol, or mannitol.
- Strawberry jam, on the other hand, often contains high-fructose corn syrup or concentrated fruit — check labels.
- Fresh, frozen, or freeze-dried strawberries all remain low FODMAP at the same weight.
On a diet where apples, pears, watermelon, and mangoes are off limits in normal portions, strawberries are a genuinely welcome exception. They are low FODMAP at a quantity that actually feels like a serving of fruit.
FODMAP status at a glance
- —Fresh strawberries, 150 g (10 medium): low FODMAP
- —Frozen strawberries (no added sugar), 150 g: low FODMAP
- —Freeze-dried strawberries, 150 g equivalent: low FODMAP
- —Strawberry jam: check label — many brands add HFCS or fruit concentrate
Ways to use strawberries
- —Top oatmeal with sliced strawberries and a drizzle of maple syrup
- —Blend into smoothies with lactose-free yogurt and unripe banana
- —Macerate with a little sugar and lemon juice for a simple fruit sauce
- —Serve with lactose-free cream or coconut cream for dessert
References
- 1.
