Are Prunes Low FODMAP? A Quick Guide to FODMAP-Friendly Snacking

Are prunes low FODMAP? Prunes are a type of dried plum and are a popular snack and ingredient in many recipes. However, they are also known to contain high levels of FODMAPs, which can cause digestive discomfort in some people.

Prunes are known to contain high levels of FODMAPs, specifically fructans and sorbitol, which can be problematic for some individuals.

A small serving of prunes, such as 1-2 pieces, may be low enough in FODMAPs to be tolerated by some people on a low FODMAP diet. As with all foods on a low FODMAP diet, it is important to listen to your body and pay attention to any symptoms you may experience after eating prunes.

What are Prunes? Are Prunes Low FODMAP?

Prunes are dried plums that are known for their sweet and tangy flavor. They are a good source of fiber, vitamins, and minerals. Prunes are often used to help regulate bowel movements and relieve constipation.

High Sorbitol and Fructans

In terms of FODMAP, prunes are considered high in FODMAPs due to their high concentration of sorbitol and fructans.

Sorbitol is a sugar alcohol that is not easily absorbed by the small intestine, leading to fermentation and gas production in the large intestine. Fructans are a type of carbohydrate that can also cause digestive discomfort in some people.

Limit Your Intake

If you are following a low FODMAP diet, it is recommended to limit your intake of prunes and prune juice. However, it’s important to note that not everyone with IBS or other digestive disorders will react to prunes the same way. Some people may be able to tolerate small amounts of prunes without experiencing any symptoms.

Check With Your Dietitian

If you are unsure about whether or not prunes are suitable for your low FODMAP diet, it’s best to consult with a registered dietitian who can help you create a personalized meal plan that meets your individual needs and preferences.

Prunes and FODMAP Content – The Details

Let’s take a detailed look at the FODMAP content of prunes.

Sugar Content in Prunes

Prunes are naturally high in sugar, which can make them a high-FODMAP food. According to the Monash University Low FODMAP Diet App, a serving size of 4 prunes (40g) is considered high in excess fructose and should be avoided on a low FODMAP diet.

However, a smaller serving size of 2 prunes (20g) is considered low in excess fructose and can be included in a low FODMAP diet.

Fiber Content in Prunes

Prunes are also high in fiber, which can help promote regular bowel movements. However, some types of fiber can be high FODMAP and cause digestive symptoms for some people.

Prunes contain both soluble and insoluble fiber, but the majority of their fiber content is soluble. Soluble fiber is generally low FODMAP and can be beneficial for people with IBS.

Nutrition Table of Prunes

Here is a nutrition table for prunes per 100g:

Nutrient	Amount
Calories	240
Total Fat	0.7g
Total Carbohydrate	63.9g
Dietary Fiber	7.1g
Sugars	38.1g
Protein	2.2g

If you are considering adding prunes to your low FODMAP diet, it’s important to pay attention to serving sizes. Here is a table for Glucose, Fructose, and Excess Fructose per serving suggestion:

Serving Size	Glucose	Fructose	Excess Fructose
2 prunes (20g)	1g	2.3g	0.2g
4 prunes (40g)	2g	5.7g	1.2g

Health Benefits of Prunes

Here are some of the benefits of including prunes in your diet:

Rich in fiber

Prunes are a good source of fiber, which is essential for maintaining digestive health. One prune contains about 1 gram of fiber, which means that a handful of prunes can provide a significant amount of your daily fiber requirement.

Good for bone health

Prunes are rich in several nutrients that are essential for bone health, including vitamin K, potassium, and boron. These nutrients can help prevent osteoporosis and improve bone density.

May help lower cholesterol

Prunes contain compounds called phenolic acids, which have been shown to have cholesterol-lowering effects. Studies have also shown that consuming prunes regularly can help lower LDL or “bad” cholesterol levels.

May improve heart health

The fiber and potassium in prunes can help regulate blood pressure and improve heart health. Studies have also shown that consuming prunes regularly can help reduce the risk of heart disease.

May help prevent cancer

Prunes are rich in antioxidants, which can help prevent cell damage and reduce the risk of cancer. Studies have also shown that consuming prunes regularly can help prevent colon cancer.

Alternatives to Prunes for Low FODMAP Diet

If you’re following a low FODMAP diet, you may be wondering what alternatives to prunes you can incorporate into your diet. Prunes are high in FODMAPs and should be avoided during the elimination phase of the diet. Here are some alternatives to consider:

Kiwifruit

Kiwifruit is a low FODMAP fruit that is a good alternative to prunes. It is high in fiber and vitamin C, and has been shown to have a mild laxative effect.

A study published in the American Journal of Gastroenterology found that green kiwifruit improved bowel function in patients with chronic constipation. You can eat kiwifruit on its own or add it to smoothies or salads.

Psyllium

Psyllium is a soluble fiber that is commonly used as a laxative. It is low FODMAP and can be a good alternative to prunes. Psyllium is available in powder or capsule form and can be added to smoothies, oatmeal, or taken as a supplement.

Chia Seeds

Chia seeds are a low FODMAP seed that are high in fiber and omega-3 fatty acids. They can be added to smoothies, yogurt, or used as an egg substitute in baking. Chia seeds absorb liquid and can help promote bowel regularity.

Flaxseeds

Flaxseeds are another low FODMAP seed that are high in fiber and omega-3 fatty acids. They can be added to smoothies, yogurt, or used as an egg substitute in baking. Flaxseeds can also help promote bowel regularity.

Other Low FODMAP Fruits

Other low FODMAP fruits that can be good alternatives to prunes include strawberries, blueberries, raspberries, and oranges. These fruits are high in fiber and vitamin C and can help promote bowel regularity.

Remember, it’s important to follow a low FODMAP diet under the guidance of a registered dietitian. They can help you create a balanced and nutritious diet that meets your individual needs.

Frequently Asked Questions

Are prunes okay to eat if I have IBS?

Prunes are not recommended on a low FODMAP diet, which is often recommended for people with IBS. This is because prunes contain high amounts of fructans, which are a type of FODMAP that can cause digestive discomfort in some people. However, if you do not experience symptoms after eating prunes, you may be able to tolerate them in small amounts.

How many prunes can I eat on a low FODMAP diet?

The recommended serving size of prunes on a low FODMAP diet is one prune (40g) per serving. Keep in mind that prunes are high in fiber, which can cause digestive discomfort in some people. Therefore, it is important to start with a small portion and gradually increase the amount to determine your tolerance level.

Are there any low FODMAP laxative foods besides prunes?

Yes, there are other low FODMAP foods that can act as natural laxatives. Some examples include kiwi fruit, raspberries, and chia seeds. However, it is important to note that everyone’s digestive system is different, and what works for one person may not work for another. It is best to experiment with different foods to find what works best for you.

Conclusion – Are Prunes Low FODMAP?

In small quantities, prunes can be considered low FODMAP and can be a great addition to your diet if you are following a low FODMAP diet. They are a great source of fiber, vitamins, and minerals, and can help improve digestive health.

It’s important to note that while prunes are low in FODMAP, they can still be high in calories and sugar. If you are trying to lose weight or manage your blood sugar levels, it’s important to consume prunes in moderation.