Having irritable bowel syndrome and other issues in the gut can be such an inconvenience. Should you worry about oranges being high FODMAP?
Oranges are low FODMAP food and are allowed in a low FODMAP diet. The same is true for freshly-squeezed orange juice, and orange juice, jams, and marmalades that are not added with high FODMAP natural sweeteners, artificial sweeteners, and concentrates.
How much orange or orange juice can you have? Read on to know this and more!
Are Oranges a Low FODMAP Food?
An orange is allowed to be eaten in a FODMAP diet (source: VA Office of Patient Centered Care and Cultural Transformation). But while an orange is low FODMAP, consumption of more than the recommended serving of this fruit, or juicing it hence requiring more oranges, can be a source of high FODMAP (source: Healthline).
Oranges are low in fructans (source: Curr Gastroenterol Rep). Fructan is a form of fructose oligosaccharide. A food high in fructans is discouraged in a low FODMAP diet.
Fructose from the diet and fructan intolerance are common issues but could still result in unexplained gastrointestinal symptoms and therefore need more research (source: Curr Gastroenterol Rep).
Is Orange Juice Low FODMAP?
Orange juice can be high FODMAP. Orange juice over 100 mL should be avoided (source: University of Illinois College of Medicine). However, according to UConn Health, a 4-ounce glass of freshly squeezed orange juice is allowed.
Fruit juices made with high-fructose corn syrup (HFCS), agave nectar, artificial sweeteners such as isomalt, sorbitol, xylitol, mannitol, and maltitol, corn syrup solids, fructose, honey, fruit juice concentrate, high-fructose corn syrup, and polydextrose are not allowed as they are high FODMAP sources (source: UConn Health).
Are Orange Products like Jam or Marmalade Low FODMAP?
Jams and marmalades made from low FODMAP fruits or sources are allowed (source: Weill Cornell Medicine). These jams and marmalades also shouldn’t be added with any of the natural or artificial sweeteners listed above which are high FODMAP. We recommend staying within the recommended servings per day and not going overboard.
Oranges have been under the radar of people who are observing the low FODMAP diet because oranges are acidic in nature, and, for some people, could affect their gut. Technically, it can be if one has hyperacidity, ulcers, or other issues in their gut.
However, in IBS, and as part of a low FODMAP diet, oranges are allowed, as well as freshly-squeezed orange juice, and orange juice not sweetened by any of the above high FODMAP natural and artificial sweeteners and concentrates.
If you are unsure, we recommend asking your doctor about it. Are you experiencing bloating after drinking orange juice? Any idea why it’s happening? I recommend reading helpful information to understand more about your situation. We hope you found this article helpful!