If you have irritable bowel syndrome (IBS), you may want to avoid fruits high in fructose and polyols, like pears, peaches, and plums. Instead, consider eating blueberries, strawberries, and oranges.

10 to 15% of adults in the United States experience symptoms of irritable bowel syndrome (IBS). These symptoms can include abdominal cramps, bloating, gas, constipation, and diarrhea. One way to help manage these symptoms is through dietary changes.

If you have IBS, you may benefit from avoiding fruits that have high amounts of fructose and polyols. This includes watermelon, mangoes, and apples.

Fruits lower in difficult-to-digest carbohydrates, such as strawberries, blueberries, or cantaloupe, may be a better option. Also, if you have IBS, doctors advise you to eat all fruits in moderation.

This article reviews which fruits to avoid with IBS and which fruits are OK to eat in moderation.

If you’re living with IBS, you may benefit from reducing the amount of FODMAPs you consume.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are different types of fermentable short-chain carbohydrates. You can read more about FODMAPS here.

Some fruits are high in fructose and polyols, and you need to avoid these if you’re on a low FODMAP diet. Fruits that doctors may advise you to avoid if you have IBS and are on a low FODMAP diet include:

  • peaches
  • watermelon
  • pears
  • mangoes
  • apples
  • plums
  • nectarines
  • cherries
  • apricots

Additionally, if you’re on a low FODMAP diet for IBS, you may want to avoid canned fruit in natural fruit juice and large amounts of fruit juice or dried fruit.

Research suggests that individuals with IBS who follow a low fructose diet have greater relief in gastrointestinal symptoms. However, research-based recommendations around eating fruits for those with IBS outside a low FODMAP diet are currently limited.

When determining the amount and types of fruit you will consume, you’ll want to:

  • consult with your doctor
  • consider your nutritional needs
  • ensure that you can maintain your diet plan for the long term

Some fruits lower in fructose and other difficult-to-digest carbohydrates that you may be able to eat in moderation with IBS on a low FODMAP diet include:

  • oranges
  • blueberries
  • strawberries
  • grapes
  • bananas
  • cantaloupe
  • honeydew
  • kiwi
  • lemon
  • lime

If you have IBS, your doctor may recommend that you:

  • increase the amount of fiber in your diet
  • avoid or limit gluten
  • follow a low FODMAP diet

Fiber and IBS

If you experience constipation related to your IBS, soluble fiber may benefit in making stools softer and easier to pass. Doctors typically recommend adults to consume 22 to 34 grams of fiber per day, but you should only add 2 to 3 grams of fiber to your diet per day as you increase the amount of fiber you consume to prevent gas and bloating.

Gluten and IBS

Though commonly thought of as a treatment for celiac disease, avoiding gluten can also be beneficial in reducing IBS symptoms. Some examples of foods that you may wish to avoid because they frequently include gluten are:

  • cereals
  • pasta
  • processed foods

It’s worth noting that you can often find gluten-free cereals and pasta in most grocery stores.

Low FODMAP diet and IBS

A low FODMAP diet benefits many people with IBS because it reduces the consumption of foods with carbohydrates that are hard to digest. Some examples of foods to avoid on a low FODMAP diet include:

  • cow’s milk
  • ricotta cheese
  • chickpeas
  • Brussels sprouts
  • broccoli
  • honey

On the other hand, foods that you can eat as a part of a low FODMAP diet include:

  • beef
  • carrots
  • chicken
  • eggplant
  • olives
  • bok choy

While you’ll want to limit the quantity, you can also eat 10 to 15 each of certain nuts like almonds, peanuts, and walnuts when you are following a low FODMAP diet.

In some cases, you may be able to slowly add FODMAP foods back into your diet over a period of time without increasing your IBS symptoms.

If you have IBS, your doctor may recommend working with a dietitian.

Due to their high fructose and polyol levels, you should consider avoiding eating fruits like apples, peaches, and pears if you have IBS.

However, you can eat blueberries, bananas, and honeydew in moderation without triggering your IBS symptoms because they have fewer harder-to-digest carbohydrates.

If you have IBS, it’s important to talk with your doctor about the best dietary plan for you. While many people benefit from a diet low in FODMAPs and saturated fat, every case is unique.

Your doctor can also advise you of any other treatments or medications that may help to ease your IBS symptoms.