Yes, raisins are safe to have on a low FODMAP diet if taken in moderation. The standard serving size should not be more than one tablespoon (13g).
What Serving Size of Raisins is Low Fodmap?
The serving size of 13g or 1 tbsp is low in FODMAPs and is acceptable for the large number of people having IBS. Larger portions of more than 13g are harmful since they have a huge quantity of oligo-fructans. A serving of 1.5 tablespoons (18g) has moderate levels of Oligo-fructans; thus, consumption is not advisable. [1]
According to Monash University Fodmap App, the serving size of two tablespoons is high in FODMAP. You must be extra careful about the serving amount if you enjoy eating raisins. [2]
Notes: Grapes are low in FODMAP and are safe to consume in large quantities (150g). [3]
According to USDA, 1 raisin (0.5g) consists of the following nutrient values [4]:
- Calories: 1.5
- Protein: 0.017g
- Fat: 0.001g
- Carbs: 0.397g
- Fiber: 0.022g
- Sugar: 0.326g
- Calcium: 0.31mg
- Iron: 0.009mg
- Magnesium: 0.18mg
- Potassium: 3.72mg
- Sodium: 0.13mg
- Zinc: 0.002mg
- Copper: 0.001mg
- Vitamin C: 0.011mg
Foods with Raisins
Some raisin-containing products have undergone FODMAP testing. Cookies and biscuits containing raisins, for instance, have a high FODMAP content in a single serving, while 1⁄2 of a cookie has a low FODMAP content. One serving of an oatmeal energy bar containing raisins has a high FODMAP content, and so does a half serving of half an energy bar. Raisin toast has a high FODMAP content in both serving sizes. A single serving consists of two slices, whereas a half serving consists of one slice, both of which are rich in fructans. [5] [6] [7] [8] [9]
It has a technical reason because raisins are basically dried grapes, and the sugar contents are high in concentration during the drying process. That is the reason why raisins have a sweeter taste than grapes. Many of these sweeteners are fructose, which is a FODMAP.
Raisins enable you to take a small amount, just sufficient to enjoy a flavor, without getting high FODMAP build-up in your system and causing issues. [10] [11]
Another issue that comes with having too many raisins is excess dietary fiber. Excessive fiber can trigger stomach pains, indigestion, and bloating. It’s possible that some people could experience diarrhea. It’s essential to realize that it will only happen if you eat lots of raisins, as they don’t include a high fiber content. [12]
Note: High value of fiber in raisins can also lower down the blood pressure in the body.
What Make Raisins Good on a Low Fodmap Diet?
Raisins are healthy, delicious dry fruits to include in the diet overall when consumed in moderation. Raisins are a rich resource of vital nutrients, enzymes, and calories and carbohydrates, as well as energy. [13] [14]
According to research conducted by the Journal of Nutritional Health, raisins have incredibly high antioxidant properties and phenol levels when evaluated with other common dried fruits.
Raisins, in particular, are high in antioxidants termed flavonol glycosides and phenolic acids, with an ORAC value of around 3,400. The antioxidant content of an item is measurable by ORAC, which refers to oxygen radical absorbance capacity. [15]
Although the kinds of antioxidants and the ORAC value of dried fruits are essential, these antioxidants must also be bioactive, which means that the person can effectively absorb them.
Note: Raisins are also great for weight loss.
Conclusion
Raisins are an effective way to include more fruits, minerals, and antioxidants into your diet. Consuming raisins on a daily basis can help maintain the body in shape and avoid certain diseases.
But, raisins are safe if consumed in moderation because they are rich in carbohydrates and calories, and that might be an issue to address for those who want to lose some weight.
References
