Finding fruits suitable for a low FODMAP diet can be hard sometimes. Most fruits are high in carbohydrates, and that often includes FODMAPs – indigestible carbs that worsen the symptoms of irritable bowel syndrome (IBS).
Luckily, there are some foods allowed on this type of diet, provided that you stick to small serving sizes without overdoing it.
For example, let’s take a look at the most common fruit out there: oranges. Are they low or high in FODMAPs? Can you safely eat them when you have IBS?
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Oranges are considered to be a fruit low in FODMAPs, thus suitable for people with IBS and several other digestive system issues. Because of that, if you eat them in moderation, you shouldn’t worsen your symptoms in any way.
What’s more, oranges are very nutritious, containing a lot of important plant compounds, vitamins, and minerals. They’re also very easy to add to any diet, which means they are incredibly good for your health.
How low in FODMAPs are oranges?
Experts when it comes to a low FODMAP diet claim that one medium-sized orange (130 grams) shouldn’t trigger any IBS-related symptoms in most people, even in those with very sensitive digestive system tracts.
But even though they’re low in FODMAPs, it’s still important to stick to moderate serving sizes.
If you don’t do that and eat too many in one sitting, you can still develop some unpleasant IBS symptoms.
Can you eat oranges on a low FODMAP diet?
Oranges are a fruit that shouldn’t trigger any IBS-related symptoms as long as you eat them in moderation. Experts recommend starting with a serving of one medium-sized orange and then waiting a couple of days to see how your body reacts to the new food.
If you can tolerate it, you can slowly increase the quantity or choose larger oranges. But always make sure to add new foods to your diet slowly.
Is orange juice low in FODMAPs?
Unfortunately, a serving of one glass of orange juice contains a lot of FODMAPs, which means you should avoid it on a low FODMAP diet. On the other hand, if you can stick to a small serving of ½-cup of orange juice mixed with water, you might be able to drink it.
You should also be aware that orange juice – both fresh and from concentrate – contains a lot of sugar. Generally, one cup contains as much as 20.8 grams of sugar, which is a lot considering the serving size.
So, make sure to limit your consumption of this juice, especially if your IBS is severe.
Is orange jam low in FODMAPs?
In servings of one to two tablespoons, orange jam and marmalade are allowed on a low FODMAP diet. But make sure that the product you’re choosing doesn’t contain any added sugar. These are always FODMAPs and can trigger IBS-related symptoms.
So, opt for organic jams that are often very high in natural sugars instead.
Are oranges good for you?
Oranges are a very healthy fruit that’s rich in nutrients. In fact, a single medium-sized orange contains 3.1 grams of fiber, which equals about 13% of your daily recommended need for this nutrient.
The fiber found in oranges helps feed the ‘good’ gut bacteria in your stomach, contributes to healthy weight loss, and reduces the risk of heart disease and colon cancer.
So, it’s beneficial to consume foods rich in this nutrient.
The same serving of oranges also contains 116% of the vitamin C you need per day, which is an impressive amount. Also called ascorbic acid, this nutrient is important to ensure that your tissues grow, develop, and get repaired.
Vitamin C also boosts your immune system, reducing your risk of catching various viral conditions. Plus, getting enough of this nutrient helps your body absorb iron and form collagen.
So, as you can see, loading up on vitamin C-rich foods is a great idea for your health.
Oranges also contain a good amount of folate. This vitamin is important for the formation of red blood cells and the healthy growth and function of all your cells.
Folate supplements are also very common during the early stages of pregnancy. This is because this vitamin lowers the risk of birth defects in the spine and brain.
Other nutrients oranges provide you with include thiamin, potassium, and calcium. All of these are important for various functions in your body as well as the prevention of many diseases.
What’s more, mineral and vitamin deficiencies tend to be common in the day and age of processed food. So, including foods rich in these nutrients – like oranges – is important.
Oranges also contain a lot of powerful plant compounds, particularly flavonoids. These compounds act as powerful antioxidants, lowering the risk of oxidative damage to your cells.
Thanks to that, you are less likely to develop chronic conditions, including diabetes, heart disease, and even cancer.
Other plant compounds found in oranges have anti-inflammatory properties. Because of that, they help dilate your blood vessels, thus improving blood flow and lowering your risk of heart attacks and strokes.
Other studies also indicate that eating oranges and other citrus fruits can lower your blood sugar levels, greatly lowering your risk of type 2 diabetes.
In moderation, oranges also don’t have a high glycemic index (GI), which means that they don’t cause spikes in your blood sugar levels.
As a result, you can have them even if you already have diabetes without worsening any symptoms. Overall, there are only benefits to consuming oranges.
Oranges are one of the fruits that you can safely consume if you have IBS and follow a diet low in FODMAPs.
So, as long as you stick to the recommended serving, you can include oranges in your diet without any issues.
If you do that, you can also reap wonderful health benefits, such as a healthy immune system, disease prevention, and loading up on a lot of nutrients.
So, there are no downsides to eating oranges.
I’ve been interested in food for many years, and nutrition is my passion. From cooking healthy meals to educating myself on the health benefits of food products, there’s nothing that I don’t enjoy writing and learning about.