Is mango low FODMAP?
High FODMAP
No. Mango is high FODMAP because it contains more fructose than glucose. Dried mango and mango juice are concentrated and high FODMAP too.
Main FODMAP group: Excess fructose
Monash University lists mango among the fruits high in excess fructose. Fructose is absorbed best alongside glucose. When a food contains more fructose than glucose, people who absorb fructose poorly can end up with bloating, gas or diarrhea.
Mango in other foods
Mango chutney, smoothies, sorbets, fruit yogurts and mango lassi (which also contains lactose) can all be high FODMAP. Dried mango is especially concentrated.
Do you react to fructose?
Not everyone with IBS malabsorbs fructose. Mango or honey are common foods for testing fructose during the reintroduction phase. If you pass, mango may come back into your diet.
Low FODMAP swaps
- Pineapple
- Kiwi fruit
- Oranges or mandarins
- Strawberries