Grapefruit
Serving sizes
Grapefruit changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About ⅓ small (90g)
- Larger portions
- Much larger portions
Grapefruit is Low FODMAP at about ⅓ small (90g), with Excess Fructose building in bigger serves.
- Grapefruit is low at about ⅓ small (90g).
- Excess Fructose builds past that, so it turns moderate at larger portions and high at much larger portions. Juice concentrates the fruit, so a glass carries more than a few segments do.
Enjoy a measured portion at breakfast and stop there.
Why grapefruit is rated low
Grapefruit is low FODMAP at about ⅓ small (90g), a few segments rather than the classic breakfast half. Its FODMAP is Excess Fructose, the surplus of fructose over glucose in the flesh. Larger portions are moderate and much larger portions are high, so a whole grapefruit or a full half is past the low serve.
What changes your risk
- A third, not a half About ⅓ small (90g) is the low serve, larger portions are moderate and much larger portions are high. Eating a half or the whole fruit adds more Excess Fructose and moves out of the low range.
- Juicing A glass of grapefruit juice holds the fructose of more fruit than ⅓ small (90g) and leaves the flesh behind, so juice is not covered by this serving.
- Honey on top Drizzling honey over grapefruit adds Excess Fructose from a second source. Table sugar or maple syrup keeps the same brûléed breakfast without that.
- Stacking at breakfast Grapefruit alongside apple, mango or a honey-sweetened granola adds more Excess Fructose to the same meal.
What else works
Oranges and mandarins fill the same citrus role and are also low FODMAP fruits, and strawberries and pineapple give a similar sharp, juicy bite at breakfast. The lookalikes that are not the same as ⅓ small (90g): grapefruit juice, which concentrates the fruit, and a half or whole grapefruit. Citrus salads that mix in mango or honey dressing change the picture too.
How to keep it low
Cut a small grapefruit into thirds or segment it, eat about ⅓ small (90g), and save the rest, covered, in the fridge for later. Segmenting with a sharp knife and mixing the pieces with strawberries or orange makes the portion feel like a full breakfast. For a warm version, sprinkle a few segments with a little table sugar or maple syrup and grill them. Squeeze a wedge into dressings for flavour rather than drinking the juice by the glass.
Common questions
how much grapefruit is low fodmap
About ⅓ small (90g) is the low serving. Larger portions are moderate and much larger portions are high.
is grapefruit high in fructose
Grapefruit carries Excess Fructose, but at about ⅓ small (90g) the load is low.
is grapefruit juice low fodmap
Juice concentrates the fruit and leaves the flesh behind, so a glass is not covered by the ⅓ small (90g) serving.
can i put honey on grapefruit on a low fodmap diet
Honey is high FODMAP, so it is better to use maple syrup or table sugar on grapefruit instead.
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Where this rating comes from
Grapefruit is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.