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Are Cranberries Low FODMAP? (Learn the Key)

Experts recommend following a low FODMAP diet for people struggling with irritable bowel syndrome (IBS). This is because this diet limits how many indigestible carbs you consume – nutrients responsible for more severe symptoms of this condition.

So, when you’re following this diet, it’s important to know which foods are allowed on this diet and which aren’t. Luckily, even though many fruits are high in carbs, they are allowed on a low FODMAP diet.

For example, cranberries can contain a lot of sugar, but are they also high in FODMAPs? Are they allowed on a low FODMAP diet?

Are Cranberries Low FODMAP?

Fresh cranberries are considered to be low in FODMAPs, as long as you have them in moderation, in small servings. When you do that, you shouldn’t trigger any adverse health issues related to your digestive system.

What’s more, cranberries are an excellent source of fiber, antioxidants, vitamin C, manganese, and other nutrients vital for good health. So, eating this fruit is not only delicious but also good for you.

How low in FODMAPs are cranberries?

Small servings of this fruit are allowed on a low FODMAP diet without any problems, as long as you practice moderation. A single one-cup serving (or 130 grams) of fresh, chopped cranberries is perfectly safe for people with IBS.

While this seems promising, remember that anything more than that is much higher in fructans and fructose, which are FODMAPs. So, make sure not to eat more than the above-mentioned serving in one serving.

Can you eat cranberries on a low FODMAP diet?

Cranberries, especially the fresh kind, are suitable for people on an IBS-friendly, low FODMAP diet. In servings of about one cup (130 grams) per day, this fruit isn’t too high in FODMAPs, so your digestive tract shouldn’t have any problems with digesting them.

Is cranberry juice low in FODMAPs?

While most fruit juices are high in FODMAPs, this isn’t the case for cranberry juice. This is because fresh cranberries are low in these indigestible carbs, making this fruit juice low in FODMAPs as well.

In servings of about 250 ml (one cup), cranberry juice is safe for people with IBS, both as a treat or as a mixer for cocktails.

Cranberry juice has also been known to contain special plant compounds that may aid various urinary tract infections. So, you can get a lot of health benefits from this juice – all while not worsening your IBS symptoms.

Are dried cranberries low in FODMAPs?

Dried cranberries are one of the most common varieties of this fruit. They’re easy to incorporate into salads, desserts, and even breakfast bowls and oatmeal. 

Plus, they’re OK for a low FODMAP diet but in much smaller servings than fresh cranberries.

A safe serving for a diet low in FODMAPs is about one tablespoon (13 grams) of dried cranberries. Anything more than that packs a lot of fructans, which can trigger unpleasant IBS symptoms.

Most dried fruits are higher in FODMAPs than their fresh counterparts since they have water removed, which leaves a lot of sugar per calorie.

For example, a cup of fresh cranberries contains only about 4.4 grams of sugar, but just one ounce of dried cranberries contains as much as 18.2 grams of sugar.

So, as you can see, there’s a huge difference in their sugar content as well as their FODMAP content.

Is cranberry jam low in FODMAPs?

Just like other cranberry-based products, cranberry jam might be safe for people with IBS, as long as it’s consumed in small servings.

Most jams are OK in servings of about one to two tablespoons. But remember that anything more than that is much higher in FODMAPs.

It’s also important to remember that this goes only for natural jams. So, try choosing jams without any added sugars, as these are bad for IBS and very high in FODMAPs.

Are cranberries good for you?

Like most fruits, a lot of calories in cranberries come from carbohydrates. Luckily, fresh cranberries are rather low in sugars but high in fiber.

In fact, one cup of fresh cranberries contains about 5.1 grams of fiberaround 20% of your daily recommended need for this nutrient.

Cranberries mostly contain insoluble fiber, which passes through your digestive tract intact. 

This means that this fruit improves digestion and prevents constipation. Still, cranberries contain small amounts of soluble fiber, which feeds the ‘good’ gut bacteria in your stomach.

So, eating this fruit is good for your digestive health, especially if you already have IBS.

Aside from macronutrients, cranberries also provide you with a good dose of vitamin C. Also called ascorbic acid, this micronutrient is important for the proper growth, development, and repair of all the tissues in your body.

A single one-cup serving of fresh cranberries provides you with 24% of your daily need for vitamin C, which is a great amount.

Cranberries also contain a decent dose of manganese – a mineral important for the formation of connective tissue, bones, blood-clotting factors, and sex hormones. 

Manganese also helps regulate your blood sugar levels and absorb calcium, so it’s an important mineral.

Like all fresh fruit, cranberries also make for an excellent source of antioxidants. These plant compounds help flush out free radicals from your body, preventing oxidative damage to your cells.

Thanks to that, you’re at a lower risk of various chronic diseases, such as heart disease, diabetes, and even certain forms of cancer.

Other plant compounds you can get from eating strawberries have anti-inflammatory properties.

So, including this fruit as part of a balanced diet is beneficial.

Conclusion

Fresh cranberries are relatively low in FODMAPs, so they can be consumed in larger servings by people with IBS than other fruits. 

But it’s still a good idea to stick to a smaller serving to avoid any issues, at least until you’re sure how your body reacts to this fruit.

If you can tolerate cranberries, eating them can help you load up on important nutrients and plant compounds.

Just like all other fruits, cranberries are very good at keeping you healthy and reducing the risk of health issues.

Sources: Nutrition Data, Monash University, and National Library of Medicine