If you’re trying to stay on a low FODMAP diet for IBS or digestive health reasons, you’ll also have to face the challenge of choosing fruits that are gut-friendly and taste great. One of the more popular fruits you will see on your FODMAP list is the kiwi. With its green flesh, tart-sweet flavor, and strong nutritional profile, it’s no wonder so many people hope to include it on their list. So, are kiwis low FODMAP? The short answer is yes, in the right dose. But there’s more. This article explores whether kiwi fruit is low FODMAP, its digestive benefits, and how to safely enjoy it on a low FODMAP diet, including recipes for a low FODMAP kiwi smoothie.
What Are FODMAPs?
FODMAPs are a group of short-chain carbohydrates that can ferment in the gut (and cause gas, bloating, pain, and other symptoms of IBS). The acronym stands for:
- Fermentable
- Oligosaccharides (e.g., fructans, galacto-oligosaccharides)
- Disaccharides (e.g., lactose)
- Monosaccharides (e.g., excess fructose)
- And
- Polyols (e.g., sorbitol, mannitol)
The low FODMAP diet, a study by scientists at Monash University, aims to cut down on foods high in these compounds to help ease the symptoms of IBS.
Are Kiwis Low FODMAP?
The Good News
Yes, kiwi fruit does have low FODMAP levels in the right amount. As the Monash University website states, green kiwi (Actinidia deliciosa) and golden kiwi (Actinidia chinensis) have been tested and are considered safe in certain amounts.
- Green Kiwi Hayward (Low FODMAP): Serving size of 1 medium fruit (about 75 grams).
- Golden Kiwi: low FODMAP at a slightly smaller serving size (1 small fruit/about 69g).
So, if you’re asking, is kiwi a low-FODMAP food? You are welcome to enjoy it, as long as you consume the recommended amount.
Be Mindful of Portion Size
The problem is that if you eat more than the advised serving, you may enter high FODMAP territory. Consuming two green kiwis may result in higher fructose or fructan levels in the food, which can cause digestive issues if you are sensitive to them.
This also answers the commonly asked question, “Are kiwi fruits low FODMAP?” Yes, but you need to control portion size.
Why Kiwi Fruit Is a Gut-Friendly Choice
In addition to being a low FODMAP fruit, kiwis also have several digestive and nutritional benefits, making them a good addition to your diet.
1. Natural Laxative Effect
One of the well-studied benefits of kiwi is its relief of constipation. Kiwi contains actinidin, an enzyme that helps with protein digestion and bowel movements.
Several studies have found that eating 2 kiwis a day can reduce:
- More regular bowel movements
- Softer stool consistency
- Improved overall digestion
This makes kiwi especially useful for people with IBS-C (IBS with constipation). Just make sure that if you are in the elimination phase of the diet, you only eat one medium-sized kiwi if you want to stay within the low FODMAP range.
2. High in Fiber, Low in FODMAPs
Kiwis offer about 2-3 grams of fiber per fruit and are unique in that they also contain low FODMAP fiber content. Most high-fiber fruits (like apples or pears) are high FODMAP and thus are outright forbidden foods.
This unique combination helps support healthy digestion without triggering symptoms.
3. Packed with Vitamins and Antioxidants
Kiwis are full of vitamin C, vitamin K, potassium, and powerful antioxidants. These nutrients help promote immunity, heart health, and skin health—all of which are beneficial for people with IBS, where many nutrient deficiencies are common due to dietary restrictions.
How to Add Kiwi to a Low FODMAP Diet
Whether you’re on the elimination or reintroduction regimen, there are many ways to eat kiwi fruit safely.
1. Breakfast Booster
For a tangy and colorful breakfast, drizzle one green kiwi over lactose-free yogurt, chia pudding, or low FODMAP granola.
2. Low FODMAP Kiwi Smoothie
Try a green kiwi smoothie with one medium green kiwi, a handful of strawberries, a few leaves of spinach, and unsweetened almond milk. This is a great low-FODMAP smoothie full of fiber and antioxidants.
3. Fresh Salad Topper
Make a spinach salad with chopped kiwi, grilled chicken, feta cheese (lactose-free), and lemon-olive oil dressing. It will have natural sweetness and aid digestion.
4. Frozen Kiwi Treats
Make kiwi sorbet from sliced kiwi or puree with maple syrup and freeze it in molds for a tasty homemade snack.
Also, read about: Is Broccoli Low FODMAP?
Conclusion
Kiwi is an excellent fruit for a low FODMAP diet in the right amounts. Green and golden kiwis are both considered low FODMAP (green kiwi is safe if eaten as one medium fruit, about 75g, and golden kiwi at one small fruit, about 69g). This makes kiwi an excellent choice for someone with IBS or sensitive digestion. For one thing, it is low in FODMAPs too. Additionally, there are digestive benefits to it, as it is high in fiber and vitamin C and contains enzymes like actinidin that can help with constipation and overall gut health.
If you’re asking, are kiwis low FODMAP? Yes. You just need to limit yourself to the safe serving size, and you can eat kiwi as part of a balanced, IBS-friendly diet. Try it in a smoothie, a salad, or as a fresh snack to enhance your nutrition without discomfort.
FAQs
1. Are golden kiwis low FODMAP?
Yes, golden kiwis are low FODMAP when eaten in small amounts. One small golden kiwi (about 69g) is considered safe during the elimination phase of the low FODMAP diet; consuming more than this might increase the FODMAP content in the food and cause symptoms.
2. Are kiwi berries low FODMAP?
Kiwi berries have not been tested by Monash University for FODMAPs; thus, they have not yet been evaluated. They belong to the same species as green kiwis, but you would probably want to avoid them during the elimination phase and get tested later under the guidance of a dietitian.
3. Is kiwi on the low FODMAP diet?
Yes, kiwi is on the low FODMAP diet in the right amounts. Both green and golden kiwis are approved low FODMAP fruits. Just keep to one medium green kiwi or one small golden kiwi per serving to avoid symptoms.
4. Are green kiwis or golden kiwis better for low FODMAP?
Both are low FODMAP in proper portions. Green kiwi is safe at one medium fruit, and golden at one small fruit.
