Nectarine

Why nectarine is rated high

Nectarine is high FODMAP at an ordinary serve. It carries two FODMAPs: Sorbitol, a sugar alcohol found in many stone fruits, and Excess Fructose, where fructose outweighs glucose. About ½ medium (85g) is low, larger portions are moderate and much larger portions are high, so half a nectarine fits while a whole one climbs past the low serve.

What changes your risk

• A modest low rung About ½ medium (85g) is low, larger portions are moderate and much larger portions are high. Cutting the fruit in half and saving the rest is the practical way to stay at the low serve.
• Drying Dried nectarine concentrates the Sorbitol and Excess Fructose into a much smaller piece, so it is not a lighter option.
• Juicing and nectars Nectarine juice and stone fruit nectars pack the sugars of several fruits into one glass.
• Stacking Sorbitol Nectarine alongside peach, plum, apricot, cherries, avocado or sugar-free gum adds Sorbitol from several sources.
• Stacking Excess Fructose A fruit salad with mango, apple or a honey drizzle piles on more Excess Fructose.

Swaps

For a juicy fresh fruit, oranges, mandarins, kiwi and pineapple are low FODMAP fruits that fill the same role. In a summer fruit salad, strawberries, blueberries, raspberries and cantaloupe give colour and sweetness. For grilled stone fruit, grilled pineapple slices with a little maple syrup work well, and for a crumble or cobbler, use strawberries and blueberries under an oat topping. Do not swap to peach, plum, apricot or mango, which are not low FODMAP either.

How to lower the load

When a recipe calls for nectarines, such as a salsa, salad or tart, swap the fruit or keep each plate to about ½ medium (85g): diced pineapple makes a good salsa with fish, and orange segments work in a salad with rocket and parmesan. Check mixed fruit cups, smoothies and fruit yoghurts for nectarine or peach in the ingredients. Frozen stone fruit blends are the same fruit, so freezing does not change the rating.

Common questions

is nectarine low fodmap

Only at a small serve. About ½ medium (85g) is low, larger portions are moderate and much larger portions are high.

is nectarine high in sorbitol

Yes. Nectarine carries Sorbitol along with Excess Fructose, and together they build as the portion grows past about ½ medium (85g).

are dried or canned nectarines low fodmap

Dried nectarine concentrates the fruit, so it is not a lower option. Canned nectarine is not covered by the fresh serve of about ½ medium (85g).

what fruit can i eat instead of nectarine

Oranges, mandarins, kiwi, pineapple, strawberries and blueberries are low FODMAP swaps. Peach, plum and apricot are not unrestricted swaps.