Low-FODMAP fruits that are generally safe and can be consumed during pregnancy include:
- Firm or green bananas (not fully ripe)
- Blueberries (up to 1 cup)
- Strawberries (about 5 medium-sized)
- Oranges and mandarins (one medium orange or mandarin)
- Lemons and limes (including juice)
- Passion fruit
- Grapes (all types)
- Cantaloupe/rockmelon (about 1/2 cup)
- Kiwi fruit (2 small pieces)
- Pineapple (1 cup)
- Raspberries (in moderate amounts)
- Coconut (desiccated, 1/2 cup)
These fruits provide important nutrients and fiber, which are beneficial during pregnancy while minimizing gas and bloating associated with high-FODMAP fruits.
It’s important to eat them in appropriate portion sizes and to space servings by at least a few hours to avoid FODMAP stacking. Consulting a healthcare provider is recommended for personalized advice during pregnancy.
