Are peaches low FODMAP? A dietitian explains

Are you navigating the low FODMAP diet and wondering, ‘are peaches low FODMAP’? 

Knowing which fruits and vegetables suit the low FODMAP diet can be confusing. 

In this blog, we unravel whether peaches are classified as low FODMAP and explore the nuances of different varieties.

What are the nutritional benefits of peaches?

Peaches are not only delicious but also offer various nutritional benefits.

Peaches are a good source of vitamins, particularly vitamin C. Vitamin C is an antioxidant that helps boost the immune system, promotes skin health, and aids in iron absorption (1, 2). 

They also contain beta-carotene (used to make vitamin A), essential for maintaining healthy skin, vision, and immune function (3).

Peaches are rich in dietary fiber, which is important for digestive health. Fiber helps prevent constipation and promotes a feeling of fullness, which can benefit weight management (4, 5). 

You can read more about how to reach the recommended daily amount of fiber in our blog post: how to get 30g fibre per day.

It’s worth noting that the nutritional content of peaches can vary depending on factors like the variety of the peach and how it’s prepared (fresh, dried, canned, etc.).

Are peaches low FODMAP?

In large quantities, peaches are high in FODMAPs due to their content of certain types of carbohydrates that can be poorly absorbed in the small intestine. 

The specific FODMAPs found in peaches are fructose and sorbitol.

Peaches contain higher levels of fructose in relation to glucose. This excess fructose can be challenging for some individuals to absorb properly.

Sorbitol is a sugar alcohol found in peaches that can draw water into the intestines. Therefore, it may contribute to your symptoms of bloating and diarrhea if you are sensitive.

If you want to learn more about which fruits are low FODMAP, you can check out our blog: Low FODMAP fruits.

Are white peaches low FODMAP?

White peaches are sweet, juicy, and soft, often enjoyed fresh or used in recipes such as salads or desserts.

Unfortunately, white peaches are not low FODMAP in large quantities. Monash states that white peaches are only low FODMAP up to 18g (6).

Are yellow peaches low FODMAP?

Yellow peaches are slightly firmer than white and are commonly used in baking.

You can have yellow peaches in larger quantities than white peaches on the low FODMAP diet – up to 30g (6). 

Are clingstone peaches low FODMAP?

A clingstone peach is characterized by the fact that the flesh “clings” to the pit or stone. This mamkes it harder to separate the two. 

You should avoid these if you are in the elimination phase of the low FODMAP diet. They are not low FODMAP at any serving size measured by Monash (6).

Are canned peaches low FODMAP?

Canned peaches are a convenient long-lasting alternative to fresh peaches and are a staple in many store cupboards and pantries.

However, if you are on the low FODMAP diet, you can only have up to 10g of drained peaches (in juice) while staying low FODMAP, which won’t go far! (6)

Is peach iced tea low FODMAP?

Iced tea has not undergone official FODMAP testing yet but typically involves using black tea. 

The FODMAP content of black tea can vary based on brewing time. Essentially, the longer you leave the teabag in the water, the more FODMAPs transfer from the tea leaves into the drink.

Prepared weakly, black tea is low FODMAP at 250ml (6). 

If you’re interested in trying iced tea, we suggest preparing it at home using lightly brewed black tea and sweetening it with low FODMAP quantities of homemade peach puree.

This low FODMAP peach iced tea recipe is worth trying if you want to try making one at home: Low FODMAP Peach Iced Tea.

Summary

Despite their vitamin-rich profile and fiber content, peaches are only low FODMAP in small quantities. 

The amount of fructose and sorbitol varies across different peach varieties, so make sure to check recommended serving sizes to keep it low FODMAP.