Peach

High FODMAP

Tested serving

1 fruit (145g) High

Fructans Sorbitol

Peach is High FODMAP at 1 fruit (145g), driven mainly by Sorbitol with a helping of Fructans.

The main driver here is Sorbitol, a sugar polyol that peaches naturally carry, alongside a moderate level of Fructans, which together push this fruit into high territory at the tested 1 fruit (145g).
Peaches are a classic stone fruit where sorbitol tends to run high, and that combination can be tricky for sensitive tummies, especially since they are easy to eat quickly as a snack.

If you are craving that juicy fruit hit, try reaching for a low-FODMAP fruit instead, or enjoy peach as an occasional treat when you are feeling settled.

Per 1 fruit (145g): 0.43g fructans, 0.99g sorbitol.

Why peach is rated high

Peach comes out high FODMAP at 1 fruit (145g), the single serving in the published data. Sorbitol is the main reason, and Fructans add to it, which is why a peach adds up faster than its size suggests. There is no lower rung on the ladder, so there is no tested peach serving that lands low or moderate, and a reduced helping is not a tested strategy. Peaches are generally kept out during the strict phase and revisited later with a dietitian.

What changes your risk

Serving size One rung only, 1 fruit (145g), and it is high. Since nothing smaller has been measured, there is no honest number to offer for a smaller helping.
Canned peaches in syrup Canning does not remove FODMAPs. Water soluble FODMAPs can leach into the canning liquid, but no drained canned peach serving has been tested, and the syrup itself is often the part spooned over the fruit, so tinned halves are not a safe workaround.
Drying Dried peach concentrates the sorbitol and fructans into a much smaller piece, which makes it very easy to eat a large load in a few bites from a trail mix or muesli.
Peach juice, nectar and smoothies Juice takes the sugars of several peaches into one glass and leaves the fibre behind, so it runs higher than the fruit did whole. Blending changes nothing about the FODMAPs.
Stacking across the meal The rating is per serving, not per day. Peach alongside apricot, plum, blackberry or avocado piles sorbitol on sorbitol, and the fructan side adds up with wheat bread, onion, garlic and inulin or chicory root fibre in cereal bars.

Swaps

Cantaloupe is the closest match for soft, perfumed, juicy fruit, and oranges, mandarins, kiwi, grapes and pineapple all cover the fresh fruit slot. For a cobbler or crumble, pineapple and strawberries cook down sweetly and hold up under a crumble topping, and a firm just-yellow banana works when you want body rather than sharpness. Over yoghurt, lactose-free yoghurt with raspberries or blueberries gives you the peaches and cream shape without the stone fruit. What will not help is trading peach for nectarine, apricot, plum or cherry, and pear and blackberry carry sorbitol of their own, so they are no better as a stand in.

How to lower the load

Peach hides in places that do not announce it: flavoured yoghurt pots, iced tea, jam, chutneys, fruit tea blends, and the canned fruit salad that shows up on breakfast buffets. Read the label on anything peach flavoured rather than assuming it is mostly other things. When you are buying fruit for the week, make the sweet, soft option cantaloupe or pineapple so there is something in the fridge that scratches the same itch. At a restaurant, ask for the fruit garnish to be left off or served on the side rather than through a salad, and if you are baking for a group, bake the peach version separately and keep a berry version for yourself.

Common questions

is peach low fodmap

No. At the tested serving of 1 fruit (145g) peach is high, and no smaller serving has been tested, so there is no low portion to point to.

why is peach high fodmap

Sorbitol drives it, with fructans adding a second layer. Both are present at the tested 1 fruit (145g) serving.

are canned peaches low fodmap

Canned peaches have not been tested at any low serving, so they cannot be treated as a low option. Canning does not destroy FODMAPs, and some of what leaches out simply ends up in the syrup.

what fruit can i eat instead of peach

Cantaloupe, oranges, mandarins, kiwi, grapes, pineapple, strawberries, blueberries and raspberries all fill the fresh fruit role. Avoid swapping in nectarine, plum, apricot or pear, which carry sorbitol too.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

References

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 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. 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.