Grapes, those sweet and juicy little balls of deliciousness are a popular fruit among kids.
But are grapes low FODMAP for IBS kids?
In this blog article, we will delve into the intricacies of FODMAPs and their categories.
We will also cover the potential impact of FODMAP fruits on their gut health.
What are FODMAPs?
If you’re new to the world of Irritable Bowel Syndrome (IBS), understanding FODMAPs is crucial.
They can impact children’s gut health through their actions in the digestive system.
FODMAPs, an acronym, represent a group of specific carbohydrates that can have a significant impact on a child’s gastrointestinal symptoms.
Let’s break down this acronym to understand it better:
It stands for:
- and Polyols
These groups of carbohydrates resist digestion.
They ferment in the gut and cause symptoms like bloating, gas, abdominal pain, diarrhoea, or constipation in children with IBS.
Are grapes low FODMAP?
Now that we’ve unravelled the intricacies of FODMAPs, it’s time to focus on IBS and grapes.
Let’s explore whether these sweet little orbs qualify as low FODMAP and shed light on how they fit into a low FODMAP diet.
In the following section, we’ll explore whether are grapes FODMAP friendly?
Are green grapes low FODMAP?
Monash University in Australia, a reputable source for FODMAP research, has recently conducted a reanalysis of grapes.
This latest analysis has shed new light on the FODMAP content of grapes.
Green grapes do not fall into the category of low FODMAP fruits.
However, the good news is that up to 6 grapes can be considered a low FODMAP serving size.
So, if your child loves grapes, understanding their allowance is important, especially if they’re recommended for the modified low FODMAP diet trial.
Fructose in Green Grapes
Green grapes contain a significant amount of fructose, a type of sugar that plays a role in FODMAPs.
When eaten in certain quantities they can cause tummy pain, bloating and diarrhoea in children with Irritable Bowel Syndrome (IBS).
This is where green grapes, rich in fructose, come into the picture.
The key to successfully managing IBS symptoms in children lies in this personalised approach, guided by healthcare professionals like paediatric dietitians experienced in FODMAP management.
By understanding how specific foods like grapes fit into your child’s dietary picture, you can make informed choices that prioritise their gut health while still offering them the joy of tasty treats.
Are Red Grapes Low FODMAP?
The natural follow-up question to our exploration of green grapes is whether their red counterparts fare any better on the FODMAP scale.
Just as with green grapes, it’s essential to understand the FODMAP status of red grapes and whether they can be enjoyed without causing discomfort.
Monash University’s analysis has also extended to red grapes and unfortunately, similar to green grapes, red grapes are also not classified as low FODMAP fruits.
However, there is a silver lining here as well.
In the context of a low FODMAP diet trial, up to 6 medium-sized red grapes are considered a low FODMAP serving size.
This means that children with IBS can indulge in the luscious sweetness of red grapes within this defined limit without worrying about triggering digestive distress.
How many grapes are low FODMAP?
According to Monash University’s reanalysis of all grapes, a low FODMAP serving size is approximately 6 medium-sized grapes.
This includes seedless grapes.
FODMAP serving sizes explained
Green grapes (seedless grapes or with seeds)
- The moderate FODMAP serving size is 10 medium grapes
- High FODMAP serving size is 15 medium grapes
Red grapes (seedless grapes or with seeds)
- The moderate FODMAP serving size is 9 medium grapes
- High FODMAP serving size is 15 medium grapes
Is Grape Juice Low FODMAP?
Grape juice, much like fresh grapes, doesn’t typically fall into the low FODMAP category.
This is due to its FODMAP content, including excess fructose, which can trigger digestive symptoms in both children and adults dealing with IBS.
If you or your older child is following a low FODMAP diet trial to manage IBS, it’s vital to exercise caution when it comes to most fruit juices.
The high fructose content in these juices can challenge digestion and potentially lead to diarrhoea in children.
However, there are some alternatives to consider.
For example, give your child smaller portions of freshly squeezed juice.
Oranges are an example of low FODMAP fruits, which your child may tolerate better in small volumes.
It’s worth noting that for most children, the recommended fruit juice serving size is around 125ml, as juices can be a source of free sugars.
In young children, excessive consumption of any fruit juice can potentially lead to diarrhoea, even if your child doesn’t have IBS.
Staying mindful of the volume of fruit juice provided to your child is crucial, as large quantities of juice can result in discomforts like gas, bloating, and diarrhoea, regardless of whether your child has IBS or not.
Are raisins low FODMAP?
Children adore raisins, and they serve as a valuable source of dietary fibre, which is essential for promoting optimal gut function, preventing constipation, and firming up loose stools.
Regrettably, raisins contain a concentrated form of fructose sugar units with one glucose unit at the end.
This carbohydrate, known as fructans, is indigestible by the human intestines.
Instead, these fructans travel to the colon, where they selectively stimulate the growth of beneficial bacteria, such as bifidobacteria and lactobacilli.
If your child is sensitive to fructans, these carbohydrates can ferment in their gut, leading to gas and bloating.
Consequently, raisins are a low FODMAP food, but only when consumed in a serving size of 1 tablespoon.
Since fructans can contribute to gut health, children can still enjoy a small quantity of raisins as a snack or a delightful addition to their breakfast porridge.
By adhering to this recommended serving size, you can ensure that your child benefits from the nutritional value of raisins while minimising the risk of digestive discomfort.
Low FODMAP fruits
You might find it disappointing that grapes are not a low FODMAP fruit for adults and children.
It can be difficult to find a good variety of fruits for children to enjoy if your child’s paediatric dietitian has recommended reducing their intake of high FODMAP fruits.
Here is a list of a few low FODMAP foods that are fruits children can enjoy:
- ⅓ cup raspberries
- A medium-firm yellow banana
Incorporating these low FODMAP fruits into your child’s diet ensures that they can enjoy a wide variety of tasty, nutritious options without worrying about triggering gastrointestinal symptoms.
By working closely with a paediatric practising dietitian experienced in FODMAP management, you can create a well-balanced and enjoyable meal plan that supports your child’s digestive well-being.
With the knowledge of low FODMAP fruits and suitable alternatives, you can provide your child with a diverse and nutritionally balanced diet that keeps their taste buds and tummies happy.
This article should clarify the question: “Are Grapes Low FODMAP?” As we’ve explored, grapes, both green and red, don’t typically fit into the low FODMAP category.
However, there’s a silver lining – your child can eat up to 6 grapes within the confines of a low FODMAP diet.
It’s important to remember that the FODMAP landscape isn’t one-size-fits-all, and individual tolerance varies.
To ensure your child enjoys grapes without digestive distress, it’s wise to collaborate with a registered paediatric dietitian experienced in IBS management in kids.
This personalised approach helps maintain dietary diversity and nutritional balance, making it possible for your child to savour these sweet and nutritious treats while prioritising their gut health.
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