Is Pomegranate Low FODMAP? Discover the Facts
Before indulging in a bowl of juicy pomegranate seeds, it’s important to know how they fit into a low FODMAP diet.
The opinion on pomegranate FODMAP content is varied. Some believe that a small serving of pomegranate is OK for people following low FODMAP diet. Others believe that pomegranate is one of the high FODMAP frits to never be eaten when following an IBS diet.
Let us study which answer is right and ways how to add pomegranate to a low FODMAP meal plan.
Is Pomegranate Low FODMAP?
As mentioned above, some experts like Dr. Dale, MD believe that pomegranate seeds are high in FODMAP, due to fructans. These fructans may aggravate the symptoms of irritable bowel syndrome (IBS).
However, others like the experts at Monash University state that when consumed in a small amount (1.59 oz, which equals less than 1/3 cup of seeds), pomegranate seeds should be tolerable for those following a low FODMAP diet.
In any case, it is best to study how you feel after eating pomegranates and tweak your intake accordingly. Generally, a small serving size of pomegranate should be okay for most low-FODMAP meal plan followers.
Health Benefits of Pomegranate
Nutritional Content in Pomegranate
In terms of nutrition, pomegranate seeds generally provide the following per 1/3 cup serving:
| Nutrient | Amount |
|---|---|
| Calories | 72 |
| Carbohydrates | 16.3g |
| Fiber | 3.5g |
| Protein | 1.5g |
Antioxidants
Pomegranates offer various health benefits, making them a great addition to your low FODMAP diet when consumed in moderation. To begin with, pomegranates are packed with nutrients, including antioxidants that help reduce inflammation.
Heart Health
Moreover, pomegranates can contribute to heart health, thanks to the fiber content within pomegranate seeds. This fiber has been linked to a reduced risk of cardiovascular disease by helping lower LDL (bad) cholesterol and reducing blood pressure.
Also Read: Are Clementines Low FODMAP
Is Pomegranate Juice Low FODMAP?
As for pomegranate juice, there is limited information available about its FODMAP content. However, it is essential to keep the serving size in mind, as the sugar content in the juice can make it a higher FODMAP food when consumed in larger quantities.
Here’s a comparison table for Glucose, Fructose, and Excess Fructose content per serving suggestion of pomegranate juice:
| Component | Amount/Serving |
|---|---|
| Glucose | 15g |
| Fructose | 15g |
| Excess Fructose | 0g |
Serving Size of Pomegranate for Low FODMAP Meals
While pomegranates contain fructans, a FODMAP known to aggravate IBS symptoms, they can still be enjoyed in small quantities.
A serving size of 1/2 cup or 75g per day is recommended for a low FODMAP diet. This allows you to reap the benefits without causing digestive distress.
How to Incorporate Pomegranate in Your Diet
Here are some tasty ways to enjoy this ruby-red fruit while maintaining your diet restrictions.
Brighten up your salads
Sprinkle pomegranate seeds over mixed greens, arugula, or spinach for a pop of color and a burst of juicy flavor. They’ll complement your salad ingredients and add a nice crunch. Just remember not to go overboard with the serving size to avoid excess fructose.
Top off your morning cereal
Enjoy a bowl of your favorite low FODMAP cereal topped with a handful of pomegranate seeds for added texture and natural sweetness. You can also mix them into a low FODMAP yogurt or a smoothie for a refreshing breakfast treat.
Jazz up your grain dishes
Add pomegranate seeds to rice, quinoa, or other low FODMAP grains for a fruity twist. They pair well with fresh herbs like mint or cilantro and can be combined with other low FODMAP vegetables, such as bell peppers or zucchini.
Complement protein-rich main dishes
Pomegranate seeds can be a tasty accompaniment to grilled or baked meats, such as chicken or fish. You can even try adding them to a low FODMAP marinade or sauce for extra flavor.
Satisfy your sweet tooth
For a simple dessert option, mix pomegranate seeds into a low FODMAP sorbet or blend them into a fruit-based smoothie. If you’re feeling more adventurous, create a pomegranate-infused low FODMAP chocolate bark or experiment with low FODMAP pomegranate-based dessert recipes.
Also Read: Is Pineapple Low FODMAP?
Modifying Pomegranate Consumption for Tolerance
Mind your portion size
Monash University suggests that consuming a small amount (less than 1/3 cup or 1.59 oz) of pomegranate seeds may be tolerated by those with IBS. Be cautious when having pomegranate as part of your meal, and avoid exceeding the recommended portion size.
Choose pomegranate recipes wisely
Since pomegranate is low or high in FODMAP depending on the portion size, it’s important to choose recipes that feature pomegranate as a secondary ingredient. This way, you can still enjoy the fruit’s flavor without causing digestive discomfort.
Opt for a low FODMAP alternative
If you’re unsure whether pomegranate is suitable for your low FODMAP diet, consider trying fruits with similar taste profiles.
For example, you can substitute pomegranate with raspberries or strawberries in some recipes, which also have a sweet-tart flavor and might be easier to tolerate.
Also Read: Is Cinnamon Low FODMAP?
Alternative Low FODMAP Fruits
If you’re looking for fruits that are easier on your digestive system, there are plenty of low FODMAP options available. Here are some delicious alternatives that you can enjoy without worrying about their FODMAP content:
Blueberries
Both fresh and frozen blueberries are a tasty low FODMAP choice. A 1/4 cup serving is suitable, and they’re perfect for adding to smoothies or sprinkling over yogurt.
Grapes
Red, green, or black, grapes are a great low FODMAP fruit option. With their natural sweetness, they make a convenient and hydrating snack.
Strawberries
These bright red berries are low in FODMAPs and packed with antioxidants. Enjoy them fresh or use them in smoothies and desserts.
Kiwi
Rich in vitamin C and potassium, kiwi is a safe choice for individuals following a low FODMAP diet. The ideal serving size is one medium-sized fruit, and you can add it to salads or enjoy it on its own.
Cantaloupe
With its refreshing taste, cantaloupe is an excellent alternative for those in need of a low FODMAP fruit. A 1/4 cup serving is the recommended portion, making it a tasty addition to fruit salads.
In Conclusion – Is Pomegranate Low FODMAP?
Pomegranate contains fructans which can increase FODMAPs in your body. So, it may be best to limit your serving size to less than a quarter of a cup while also keeping in mind your other meals.
Be mindful of the quantity, especially when having pomegranate juice, to avoid potential IBS symptoms.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.
