Dried cranberries are low fodmap. Fresh cranberries are not fodmap tested, but a serving size of 130g is tolerant to IBS sufferers.
According to the Monash Fodmap App, consider using one and a half cups (235g) of fresh or frozen cranberries while removing its juice to half cup. To evaluate your tolerance, it is safe to start with a lower portion size and increase gradually if you do not encounter any IBS symptoms.
Since cranberries have oligo-fructans, you should avoid their excessive consumption. 1 tablespoon or 9 grams of dried cranberry (equal to 130 grams of fresh cranberries) is low in Fodmaps, and most people can tolerate this amount. [1]
Note: Cranberries are rich in antioxidants and can reduce the risk of urinary tract infections (UTIs.) [2]
According to USDA, 100g of raw cranberries offers the following nutritional values [3]:
- Water: 87.3 g
- Energy: 46 kcal
- Energy: 191 kJ
- Protein: 0.46 g
- Fat: 0.13 g
- Carbs: 12 g
- Fiber: 3.6 g
- Sugars: 4.27 g
- Sucrose: 0.16 g
- Fructose: 0.67 g
- Calcium: 8 mg
- Iron: 0.23 mg
- Sodium: 2 mg
- Copper: 0.056 mg
- Vitamin C: 14 mg
- Vitamin B-6: 0.057 mg
Are Dried Cranberries Low Fodmap?
Dried cranberries have a low Fodmap content, and you may easily include a 1 tablespoon (13g/0.45oz) serving in your usual diet. You must keep in mind that 2 tablespoons (26g/0.92oz) serving includes a considerable amount of fructans (oligosaccharides). [4]
Since cranberries have such a strong flavor, many dried cranberries in the market are sweetened with sugar. You might want to search for brands that do not include any artificial sweeteners. [5]
Note: Dried cranberries have more dietary fiber than raw cranberries.
According to USDA, 100g of dried cranberries offers the following nutritional values [6]:
- Water: 15.8 g
- Energy: 308 kcal
- Protein: 0.17 g
- Fat: 1.09 g
- Carbs: 82.8 g
- Fiber: 5.3 g
- Sugars: 72.6 g
- Calcium: 9 mg
- Iron: 0.39 mg
- Sodium: 5 mg
- Copper: 0.063 mg
- Potassium: 49 mg
- Vitamin C: 0.2 mg
- Vitamin B-6: 0.038 mg
Is Cranberry Juice Low Fodmap?
According to Monash University, cranberry juice (without any high fructose corn syrup) has low Fodmap content in a serving size of 250 ml (1 glass) or 210 g.
They also include antioxidants and anti-inflammatory qualities, making them beneficial for your overall heart health and help prevent cancer. They may also aid in the proper functioning of your gastrointestinal tract. [7]
While choosing cranberry juice, make sure it does not include additional apple juice, is not processed with sugar or high fructose corn syrup, or has any other high-Fodmap substances.
Note: Cranberries juice can reduce H. pylori infection in IBS patients. [8] [9]
Is Cranberry Sauce Low Fodmap?
The Fodmap level in store-bought cranberry sauce is going to be different depending on if the cranberries are raw, dried, or frozen. Look for substances that are high in Fodmaps on the label. If using store-bought cranberry sauce, start with a 1 tablespoon portion, and work your way up. [10] [11]
Conclusion
Cranberries are an excellent fruit to add variety to your healthy diet. To prevent digestive problems, keep serving quantities of dried, market sauce, and raw cranberries small. You must also remove juice from fresh cranberries to enjoy fresh ones with low fodmap content.
References
