10 Delicious Low FODMAP Fruit Recipes for Gut-Friendly Treats

Low FODMAP fruit recipes provide a delicious way to enjoy fresh flavors while respecting your digestive needs. Packed with nutrients and easy to prepare, these recipes showcase fruits that are gentle on the stomach, making them a perfect addition to your meal plan. Let’s dive into some tasty and safe options that will keep your taste buds happy!

Watermelon Feta Salad

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This Watermelon Feta Salad is a refreshing treat, perfect for warm days. The sweet juiciness of watermelon pairs beautifully with the salty, creamy feta cheese, creating a delightful contrast that’s both satisfying and light.

Simple to prepare, this salad can be whipped up in just a few minutes. It’s ideal for picnics, barbecues, or as a side dish at dinner. Plus, it’s low FODMAP-friendly, making it a great choice for those with dietary restrictions.

Ingredients

• 4 cups diced watermelon
• 1 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the diced watermelon and crumbled feta cheese.
2. Add the chopped mint leaves, olive oil, and balsamic vinegar. Toss gently to combine.
3. Season with salt and pepper to taste. Serve immediately and enjoy!

Grilled Pineapple Skewers

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Grilled pineapple skewers are a delightful treat that brings out the natural sweetness of the fruit, making it perfect for a low FODMAP dessert or snack. The caramelized edges add a slight smokiness, while the juicy interior remains refreshing. This recipe is simple to whip up, ideal for summer barbecues or any casual gathering.

Pair these skewers with a drizzle of honey or a sprinkle of lime juice for an extra zing. They can easily be served as a side with grilled meats or as a stand-alone dessert. Enjoying fruit this way is not only tasty but also a fun way to engage with fresh flavors.

Ingredients

• 1 ripe pineapple, peeled, cored, and cut into chunks
• 1 tablespoon olive oil
• 1 tablespoon brown sugar (optional)
• 1 teaspoon ground cinnamon (optional)
• Skewers (soaked in water if wooden)

Instructions

1. Prepare the Pineapple: If using a whole pineapple, peel the skin, remove the core, and cut it into even-sized chunks. This helps them cook evenly.
2. Season the Fruit: In a bowl, toss the pineapple chunks with olive oil, brown sugar, and ground cinnamon if using. This step enhances the flavors and helps with caramelization.
3. Skewer the Pineapple: Thread the pineapple chunks onto the skewers, leaving a little space between each piece for even grilling.
4. Grill the Skewers: Preheat your grill to medium-high heat. Place the skewers on the grill and cook for about 2-3 minutes on each side, or until grill marks appear and the fruit is warmed through.
5. Serve: Remove from the grill and serve warm, maybe with a little honey or lime juice drizzled on top.

Coconut Mango Chia Pudding

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Coconut Mango Chia Pudding is a delightful and refreshing treat that’s perfect for breakfast or dessert. The creamy coconut combined with the sweetness of ripe mango creates a tropical flavor that’s hard to resist. Plus, it’s super easy to make, requiring just a few ingredients and a little bit of patience while it sets.

This pudding is not only delicious but also packed with nutrients. Chia seeds provide a great source of fiber and omega-3 fatty acids, making it a healthy choice. Enjoy it on its own or topped with your favorite fruits for an extra burst of flavor!

Ingredients

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 cup diced ripe mango
• 2 tablespoons maple syrup (optional)
• 1 teaspoon vanilla extract
• 1/4 cup shredded coconut (unsweetened for topping)

Instructions

1. In a bowl, combine the chia seeds, coconut milk, maple syrup, and vanilla extract. Stir well to ensure the chia seeds are evenly distributed.
2. Let the mixture sit for about 5-10 minutes, then stir again to prevent clumping. Cover and refrigerate for at least 2 hours, or overnight for best results.
3. Before serving, give the pudding a good stir to achieve the right consistency. Layer the pudding in serving glasses and top with diced mango and shredded coconut.
4. Enjoy your Coconut Mango Chia Pudding chilled!

Raspberry Lime Sorbet

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This Raspberry Lime Sorbet is a refreshing treat that balances the sweet-tart flavors of raspberries with a zesty lime kick. It’s light, vibrant, and perfect for a warm day or as a light dessert after a meal. Plus, it’s easy to whip up with just a few ingredients!

The sorbet’s smooth texture and bold taste make it a delightful option for those adhering to a low FODMAP diet. You can enjoy this simple recipe in no time, impressing friends and family with its beautiful color and refreshing flavor.

Ingredients

• 2 cups fresh raspberries
• 1/2 cup granulated sugar
• 1/2 cup water
• 1/4 cup freshly squeezed lime juice
• 1 tablespoon lime zest

Instructions

1. Make the Syrup: In a small saucepan, combine the sugar and water. Heat over medium heat, stirring until the sugar dissolves. Remove from heat and let it cool.
2. Blend the Raspberries: In a blender, combine the raspberries, cooled syrup, lime juice, and lime zest. Blend until smooth.
3. Strain the Mixture: Pour the blended mixture through a fine mesh strainer to remove seeds, if desired.
4. Chill: Place the strained mixture in the refrigerator for about 1-2 hours until chilled.
5. Freeze: Pour the chilled mixture into an ice cream maker and churn according to the manufacturer’s instructions. If you don’t have an ice cream maker, pour the mixture into a shallow dish and freeze, stirring every 30 minutes until fully frozen.
6. Serve: Once the sorbet is ready, scoop it into bowls and enjoy!

Peach and Arugula Salad

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This Peach and Arugula Salad combines the sweetness of fresh peaches with the peppery bite of arugula. It’s a simple dish that’s packed with flavor and color, making it a perfect addition to any meal or a refreshing snack on a warm day.

The balance of sweet and savory in this salad is delightful. The juicy peaches pair wonderfully with the crisp arugula, and a drizzle of balsamic glaze brings everything together. Not only is it easy to make, but it’s also a great way to incorporate seasonal fruits into your diet.

Ingredients

• 4 cups arugula
• 2 ripe peaches, sliced
• 1/4 cup nuts (walnuts or pecans work well)
• 1/4 cup feta cheese (optional)
• 2 tablespoons balsamic glaze
• Salt and pepper to taste

Instructions

1. Prepare the Salad Base: In a large bowl, add the arugula.
2. Add Peaches: Layer the sliced peaches over the arugula.
3. Top with Nuts: Sprinkle the nuts and feta cheese over the salad.
4. Dress the Salad: Drizzle the balsamic glaze over the top and season with salt and pepper.
5. Toss and Serve: Gently toss the salad to combine all ingredients before serving.

Banana Oatmeal Cookies

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Banana oatmeal cookies are a delightful treat that combine the natural sweetness of ripe bananas with the wholesome goodness of oats. These cookies are chewy, hearty, and packed with flavor, making them perfect for a snack or a light dessert. Plus, they are simple to make, allowing you to whip up a batch in no time!

With a hint of cinnamon and the option to add chocolate chips, these cookies are sure to please everyone in the family. They’re also a great way to use up overripe bananas, turning them into something delicious and satisfying.

Ingredients

• 2 ripe bananas, mashed
• 1 cup rolled oats
• 1/4 cup almond butter (or any nut butter)
• 1/4 cup honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/2 cup chocolate chips (optional)

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine the mashed bananas, almond butter, honey (or maple syrup), and vanilla extract. Stir until well blended.
3. Add in the rolled oats, cinnamon, and salt. If you’re using chocolate chips, fold them in now.
4. Drop spoonfuls of the mixture onto the prepared baking sheet, flattening them slightly with the back of a spoon.
5. Bake for 10-12 minutes, or until the cookies are golden brown. Allow them to cool on the baking sheet before transferring to a wire rack.

Apple Cinnamon Overnight Oats

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Apple Cinnamon Overnight Oats are a delightful breakfast option that pairs the sweet taste of apples with warm cinnamon. This recipe is not only tasty but also incredibly easy to prepare. Just mix your ingredients the night before, and you’ll have a wholesome meal ready for you in the morning.

The combination of creamy oats and crunchy apples creates a satisfying texture, while cinnamon adds a cozy warmth. Perfect for busy mornings, this dish keeps you energized and is great for a low FODMAP diet!

Ingredients

• 1 cup rolled oats
• 2 cups unsweetened almond milk (or any low FODMAP milk alternative)
• 1 medium apple, diced
• 1 teaspoon ground cinnamon
• 1 tablespoon maple syrup (optional)
• 2 tablespoons chia seeds
• 1/4 teaspoon salt

Instructions

1. In a bowl, combine rolled oats, almond milk, chia seeds, maple syrup, cinnamon, and salt. Stir well to combine.
2. Fold in the diced apple, reserving a few pieces for topping.
3. Transfer the mixture to a jar or airtight container and refrigerate overnight.
4. In the morning, give the oats a good stir and top with reserved apple pieces and a sprinkle of cinnamon before serving.

Blueberry Smoothie Bowl

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This blueberry smoothie bowl is a delightful way to start your day or enjoy as a refreshing snack. It’s creamy, fruity, and just the right amount of sweet, making it a perfect treat for anyone following a low FODMAP diet. The blend of blueberries and yogurt creates a smooth texture that’s satisfying and delicious.

Simple to make, this recipe takes just a few minutes to whip up in a blender. Top it off with your favorite low FODMAP toppings like granola or shredded coconut for added crunch and flavor.

Ingredients

• 1 cup frozen blueberries
• 1 ripe banana (small)
• 1/2 cup lactose-free yogurt
• 1/2 cup almond milk (unsweetened)
• 1 tablespoon chia seeds

Instructions

1. In a blender, combine frozen blueberries, banana, yogurt, almond milk, and chia seeds.
2. Blend until smooth and creamy.
3. Pour the mixture into a bowl.
4. Top with additional blueberries, granola, and shredded coconut if desired.
5. Enjoy immediately!

Cantaloupe and Prosciutto Platter

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This Cantaloupe and Prosciutto platter is a delightful combination of sweet and savory flavors. The juicy cantaloupe pairs beautifully with the salty, rich prosciutto, making it a perfect appetizer or snack. It’s super easy to prepare, and you can whip it up in just a few minutes!

The refreshing taste of fresh fruits, combined with the savory depth of cured meat, creates a vibrant dish that’s sure to impress. Plus, it’s great for those following a low FODMAP diet.

Ingredients

• 1 ripe cantaloupe, halved and seeded
• 8 ounces of prosciutto, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 cup melon balls (can use honeydew or cantaloupe)
• Fresh basil leaves, for garnish
• Olive oil, for drizzling
• Salt and pepper, to taste

Instructions

1. Prepare the Cantaloupe: Cut the cantaloupe into wedges or balls, and arrange them on a serving platter.
2. Add the Prosciutto: Drape the sliced prosciutto over the cantaloupe, letting it hang over the edges for a beautiful presentation.
3. Incorporate the Tomatoes: Scatter the halved cherry tomatoes and melon balls around the platter for added color and flavor.
4. Garnish: Add fresh basil leaves throughout the platter for a fresh touch.
5. Finishing Touch: Drizzle olive oil over the top, and season with a little salt and pepper if desired. Serve immediately and enjoy your tasty creation!

Chilled Berry Quinoa Salad

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This Chilled Berry Quinoa Salad is a refreshing and nutritious dish that’s perfect for warm days or as a light meal. Bursting with the sweetness of strawberries and blueberries, combined with the nutty flavor of quinoa, it’s both satisfying and easy to prepare.

The best part? It’s a simple recipe that comes together in no time, making it a great option for busy weeknights or potlucks. The bright colors and vibrant flavors will impress anyone at the table!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup strawberries, hulled and sliced
• 1 cup blueberries
• 1/4 cup fresh mint, chopped
• 1/4 cup lemon juice
• 2 tablespoons maple syrup or honey
• Salt to taste

Instructions

1. Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water, and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed. Remove from heat and let it cool.
2. In a large bowl, combine the cooled quinoa, strawberries, blueberries, and mint.
3. In a small bowl, whisk together lemon juice, maple syrup or honey, and salt. Pour the dressing over the quinoa salad and toss gently to combine.
4. Chill in the refrigerator for at least 30 minutes before serving to let the flavors meld.