Cranberries are a must-have during the holiday season! But are cranberries low FODMAP?
You’ll be happy to know that you can enjoy some cranberries this holiday season on a low-FODMAP diet, provided you watch your serving sizes. Cranberries are known to be full of antioxidants and can help prevent urinary tract infections (UTIs).
Table of Contents
FODMAP Content Of Cranberry Products
Fresh Cranberries (Low FODMAP in small serves)
Monash University have officially tested fresh cranberries and they are low FODMAP in small ½ cup serving sizes. You should therefore be able to use fresh cranberries in your holiday cooking. Just keep in mind that fresh cranberries do become high in FODMAP when consumed in larger quantities, so before increasing your serve, please consult the Monash University FODMAP Diet App for more details.
Dried Cranberries (FODMAP Content Dependent on Serving Size)
Small serves of dried cranberries are low FODMAP, so you can safely add a 1 tablespoon (13g or 0.45oz) serve per person to your preferred salad or muesli. Dried cranberries have a serving size of 2 tablespoons (26g or 0.92oz), which has a moderate amount of fructans (oligosaccharides) in it (2).
Cranberry Juice (Low FODMAP)
At 250ml (1 glass serve), cranberry juice has a low FODMAP content (2). So, cranberry juice makes a fantastic cocktail mixer for the holidays! Simply make sure that the cranberry juice you purchase does not have added apple juice or other ingredients high in FODMAPs.
A Low FODMAP Fruit, Are Cranberries?
As long as you eat fresh cranberries sparingly and in small portions, they are thought to be low in FODMAPs. You shouldn’t cause any negative digestive-related health issues when you do that.
In addition, cranberries are a fantastic source of fiber, antioxidants, vitamin C, manganese, and other nutrients that are essential for good health. Consuming this fruit is therefore not only delicious but also healthy.
Cranberries Have A Low Fodmap Count, But How Low?
As long as you use moderation, small portions of this fruit are acceptable on a low FODMAP diet. A single one-cup serving (or 130 grams) of fresh, chopped cranberries is perfectly safe for people with IBS.
Remember that anything above that has much higher levels of fructans and fructose, which are FODMAPs, even though this seems promising. So, be careful not to consume more food in one serving than the amount mentioned above.
On A Low-FODMAP Diet, Are Cranberries Permissible?
For those following a low FODMAP, IBS-friendly diet, cranberries, especially the fresh variety, are suitable. In servings of about one cup (130 grams) per day, this fruit isn’t too high in FODMAPs, so digestion shouldn’t be an issue for your digestive system.
Having Low FODMAP Levels, Are Dried Cranberries?
One of the most popular varieties of this fruit is cranberries that have been dried. It’s simple to add them to salads, desserts, oatmeal for breakfast, and even breakfast bowls.
A safe serving for a diet low in FODMAPs is about one tablespoon (13 grams) of dried cranberries. Anything more than that contains a significant amount of fructans, which can cause uncomfortable IBS symptoms.
Since the water has been removed from most dried fruits, a large amount of sugar per calorie remains, making them higher in FODMAPs than their fresh counterparts.
For example, a cup of fresh cranberries contains only about 4.4 grams of sugar, but just one ounce of dried cranberries contains as much as 18.2 grams of sugar.
As you can see, there is a significant difference in both the sugar and FODMAP content of these foods.
Are FODMAP Levels In Cranberry Juice Low?
As opposed to the majority of fruit juices, cranberry juice is low in FODMAPs. This is due to the fact that fresh cranberries are low in these indigestible carbohydrates, making this fruit juice also low in FODMAPs.
In servings of about 250 ml (one cup), cranberry juice is safe for people with IBS, either as a treat or a mixer for drinks.
Additionally, it has been reported that cranberry juice contains unique plant substances that may help treat a variety of uTIs. So, despite not worsening your IBS symptoms, you can get a lot of health benefits from this juice.
Is Cranberry Sauce Low In FODMAP?
If consumed in moderation, cranberry jam may be safe for those with IBS, just like other products made from cranberries.
One to two tablespoons of most jams is a good serving size. However, keep in mind that anything above that has much higher levels of FODMAPs.
Additionally, it’s crucial to keep in mind that this only applies to natural jams. Jams with added sugars are bad for IBS and have a lot of FODMAPs, so try to choose those without them.
Is Pre-made Cranberry Sauce Low In FODMAP?
Depending on whether fresh, dried, or reconstituted berries were used, the FODMAP content of store-bought cranberry sauce is likely to vary significantly. Find high-FODMAP ingredients by reading the label. If you want to use pre-made cranberry sauce, I advise starting with a serving of 1 tablespoon and working your way up from there. Check out my recipe for a secure low-FODMAP cranberry sauce here!
DIY Low FODMAP Cranberry Sauce
Ingredients
- 1/2 cup of dried cranberries
- 1/2 cup of fresh, or frozen blueberries
- 1/2 cup of cranberry juice
- 2 tablespoons of sugar
- A pinch of grated zest of a small orange
- A pinch of salt
- 1/4 teaspoon of Dutch cinnamon
- 1 tablespoon of rice flour
- 2 tablespoons of water
- 1/2 tablespoon of fresh lime juice
Method
- Make a paste by combining water and rice flour.
- Bring the remaining ingredients—all but the lime juice—to a boil in a saucepan.
- For ten minutes, or until the blueberries’ skins fall off, simmer with the heat reduced, covered.
- Continually stir in the rice flour paste as you gradually add it to the mixture.
- Stir continuously until the mixture has heated through and thickened.
- Then, stir in the lime juice.
- Allow to cool to room temperature before storing in an airtight container in the refrigerator until required.
The Health Benefits Of Cranberries
Like the majority of fruits, cranberries have a high carbohydrate content. Thankfully, fresh cranberries are high in fiber and relatively low in sugar.
In fact, one cup of fresh cranberries contains about 5.1 grams of fiber – around 20% of your daily recommended need for this nutrient.
Most of the insoluble fiber in cranberries is also intact as it passes through your digestive system.
It follows that this fruit facilitates digestion and avoids constipation. Nevertheless, cranberries have a negligible amount of soluble fiber, which supports the “good” gut flora in your stomach.
So, especially if you already have IBS, eating this fruit is good for your digestive health.
Cranberries not only contain macronutrients but also a significant amount of vitamin C. This micronutrient, also known as ascorbic acid, is crucial for the healthy development, growth, and repair of all the tissues in your body.
One cup of fresh cranberries gives you 24% of your daily recommended intake of vitamin C, which is a significant amount.
Manganese is a mineral necessary for the development of bones, connective tissue, blood-clotting components, and sex hormones, and cranberries have a good amount of it.
Manganese is a crucial mineral because it aids in the absorption of calcium and the regulation of blood sugar levels.
Cranberries are a great source of antioxidants, just like all fresh fruit. These plant substances aid in the removal of free radicals from your body, protecting your cells from oxidative damage.
Because of that, your risk of developing various chronic illnesses, including heart disease, diabetes, and even some types of cancer, is lower.
Strawberries contain additional plant compounds that have anti-inflammatory properties.
Therefore, it is advantageous to include this fruit in a balanced diet.
Conclusion
Your holiday cooking can benefit greatly from the addition of cranberries. Just keep in mind to watch your portion sizes for dried cranberries and prepared cranberry sauce to prevent FODMAP issues.