Kumquat

Why kumquat is rated low

Kumquats are low FODMAP. The rating is estimated from what the fruit is made of rather than from a measured serving, and the ladder has one rung: "Any typical portion" comes in LOW. No problem subgroup is recorded for kumquats, which makes them one of the simpler citrus fruits to fit into a low FODMAP day, eaten whole with the sweet peel and sour flesh in one bite. The low rating describes the fresh fruit at a typical portion. A much bigger sitting is not covered here, and the candied, preserved and marmalade forms that kumquats so often end up in are different foods.

What changes your risk

• Serving size The rating covers "Any typical portion". Kumquats are small and moreish, so it is easy to go well past a typical portion from a bowl on the table, and larger amounts are not covered here.
• Candying and preserving Kumquats are often candied, poached in syrup or preserved for the holidays. Those forms concentrate the fruit and add sweetener, and recipes that use honey bring in a FODMAP the fresh fruit does not have.
• Marmalade and dried kumquat Marmalade is cooked down and dried kumquat has lost its water, both of which concentrate what is left, so neither inherits the fresh fruit's rating.
• Stacking with other fruit A low rating is per serving, not per meal. Kumquats sliced into a fruit salad alongside oranges, mandarins, pineapple and kiwi add to the total FODMAP load of that sitting.
• Glazes and sauces Kumquat glazes for duck or pork are often built on onion, garlic or a stock that contains them. That is where a savoury kumquat dish usually stops being low, not the fruit itself.

What else works

Mandarins and oranges are the closest low FODMAP citrus swaps if you cannot find kumquats, and slices of either work in the same salads and garnishes. For a sharp citrus note in a dressing or glaze, orange zest and juice in small amounts, garlic-infused oil and maple syrup give a similar sweet-sour balance. The lookalikes to treat with care are the preserved forms: candied kumquats, kumquats in syrup, kumquat marmalade, and anything sweetened with honey. Those are processed foods and do not share the fresh fruit's low rating.

How to keep it low

Choose firm, bright orange kumquats without soft spots, and keep them in the fridge, where they last noticeably longer than in a fruit bowl. Rinse them well, since the peel is eaten. Rolling a kumquat gently between your palms before eating releases the oils in the skin and softens the sourness. Slice them crosswise and flick out the seeds before adding them to a salad with leafy greens and a garlic-infused oil dressing. If you make a glaze, start from garlic-infused oil, a little maple syrup and a plain homemade stock rather than a store-bought stock or a recipe built on onion and garlic.

Common questions

are kumquats low fodmap

Yes. Kumquats are rated low FODMAP at "Any typical portion", a rating estimated from what the fruit is made of rather than a measured serving.

can you eat kumquat peel on a low fodmap diet

Kumquats are normally eaten whole, peel and all, and the low rating applies to the whole fresh fruit at a typical portion.

are candied kumquats low fodmap

Candied and preserved kumquats are concentrated and sweetened, so they do not share the fresh fruit's rating, and versions made with honey add a FODMAP of their own. Fresh kumquats are the reliable choice.

what is a good swap for kumquats

Mandarins and oranges are low FODMAP citrus fruits that fill the same role in salads, garnishes and snacks.