Kiwis are a great addition to anyone’s collection of fruits. Delicious and nutritious, you can eat them on their own, add them to a smoothie, or feature in a dessert. The question is: are kiwis suitable for a low FODMAP diet?
Hi! I’m Antonella, a registered dietitian who loves to help people with IBS find relief from their painful gut symptoms and discover the joy of eating again. In this article, I will discuss how you can use kiwis while following a low FODMAP diet and why you should not miss out on them.
Are Kiwis Low FODMAP?
You may be most familiar with green kiwi (or kiwifruit) with the fuzzy exterior. Or, you may have tried the newer yellow variety, called Gold or Golden Kiwi, with a smooth peel.
Both kiwi varieties are low FODMAP at a serving size of 150 g (about 5 oz), or 2 small, peeled kiwis, according to Monash University. Higher amounts contain fructans, and may trigger gut symptoms in people who are sensitive to this FODMAP group.
However, if you have tested your tolerance to fructans and tolerate them well, you can enjoy them freely.
Why You Should Eat Kiwis
Kiwis are nutritional powerhouses! They provide:
- Fiber – the fiber in kiwis has a high capacity for absorbing water, which helps soften and bulk up stools and improve constipation
- Actinidin – an enzyme also found in papaya and pineapple, which may have a role in promoting laxation
- Vitamin C – two small kiwis have twice the daily value for vitamin C and twice as much (weight per weight) as oranges
- Other important vitamins and minerals: vitamin K and potassium.
Needless to say, kiwis a great way to increase your variety of low-FODMAP fruits.
How to Use Kiwis in a Low FODMAP Diet
Kiwis are characterized by their juicy, sweet-tart flesh and taste the best in the winter, the peak of their season. However, they are available year-round.
Their sweetness increases with ripeness. If your kiwis are not yet ripe when you purchase them, put them in a paper bag with an apple to ripen them more quickly.
Kiwis are quite versatile! Here are some tips to use them:
- Add them to your breakfast: just cut them in half and scoop out the flesh with a spoon (a grapefruit spoon works even better)
- Have them as a snack with some nuts, or mixed into yogurt (lactose-free if needed)
- Use them to make a green smoothie with a handful of spinach, lactose-free milk or yogurt, and a few ice cubes (optional).
Low FODMAP Kiwis & Chia Pudding
Ingredients
- ½ cup almond or lactose-free milk
- 2 tbsp chia seeds
- 1 tsp maple syrup
- 2 small green kiwis about 5 ounces
Instructions
- Add the milk, chia seeds, and maple syrup to a jar and stir until well-mixed. Let sit for at least 2 hours or overnight. Stir again.
- Slice kiwis and layer with chia pudding in a serving glass; or chop the kiwis and serve on top.
- Enjoy!
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
