Is watermelon low FODMAP?
No. Watermelon is high FODMAP because it contains excess fructose. Cantaloupe (rockmelon) is a low FODMAP melon that works as a swap.
Main FODMAP group: Excess fructose
Watermelon is one of the fruits Monash University lists as high in excess fructose, meaning it contains more fructose than glucose. For people who absorb fructose poorly, a large slice on a summer day can mean bloating and diarrhea.
Not all melons are the same
Cantaloupe (rockmelon) is on Monash’s list of low FODMAP fruits, so it is the easiest melon swap. Serving size matters for all fruit, so check the Monash University FODMAP app for tested portions.
Watch drinks and fruit salads
Watermelon juice, agua fresca and pre-cut fruit salads can contain a lot of watermelon at once. Fruit salads may also include apple or mango.
Test it
If you tolerate fructose during reintroduction, you may handle watermelon better than you expect.
Low FODMAP swaps
- Cantaloupe (rockmelon)
- Pineapple
- Kiwi fruit
- Strawberries