Pineapple Juice

Why pineapple juice is rated low

Pineapple juice is low FODMAP overall, a rating estimated from what it is made of rather than from a measured serving. Pineapple is a low FODMAP fruit to begin with, which is why a Small serving of the juice comes in low. Juicing changes the picture as the drink gets bigger, though: it puts the sugars of a lot of fruit into a drink and leaves the fibre behind, so a Large serving climbs to moderate. Low here means low at a Small serving, not unlimited.

What changes your risk

• Serving size A Small serving is low. A Large serving reads moderate, so the size of the pour is what decides where it lands.
• Juicing versus fresh fruit Juice gathers the sugars of more pineapple than one person would usually eat in a sitting and drinks quickly. Whole pineapple keeps its fibre and is slower to eat, which makes the serving easier to keep in check.
• Blends Many tropical juices and smoothies use apple, pear or mango as a base and add pineapple for flavour. Those bases change the drink entirely, so the ingredient list matters more than the picture on the front.
• Total load of the meal A Small serving that sits alongside other moderate or high FODMAP foods, such as a fruit platter with mango and watermelon, or a smoothie sweetened with honey, adds to the overall load of that meal.
• Cooking with it Simmering pineapple juice into a glaze or marinade reduces the water and concentrates what is left, so a spoonful of reduced glaze is a stronger dose than the same spoonful of juice.

What else works

Close lookalikes that are NOT low include apple juice, pear juice, mango juice, peach or pear nectar and prune juice, as well as tropical blends built on an apple or pear juice base. Similar choices that are also low FODMAP include fresh pineapple, oranges, mandarins, kiwi, strawberries, grapes and cantaloupe. For a drink with the same bright, tangy character, orange or kiwi blended with water and ice works well, or a few pieces of fresh pineapple dropped into sparkling water.

How to keep it low

Buying pineapple juice in small cartons or cans makes it easier to keep the pour at a Small serving rather than refilling from a large bottle. Checking that the label lists pineapple juice alone, rather than a blend with apple, pear or mango, keeps the drink where the rating sits. For marinades and glazes, the juice works well with garlic-infused oil, ginger and the green tops of spring onions, while bottled teriyaki or sweet and sour sauces often add garlic and onion that change the dish more than the juice does.

Common questions

is pineapple juice low fodmap

Yes, pineapple juice is rated low FODMAP overall, estimated from what it is made of. A Small serving is low, and a Large serving climbs to moderate.

how much pineapple juice can i drink on low fodmap

A Small serving is low. A Large serving reads moderate, so keeping to a Small serving is what keeps it low.

is pineapple juice better than apple juice on a low fodmap diet

Apple juice is high FODMAP, while pineapple juice is low at a Small serving. Pineapple juice is the lower choice, as long as it is not a blend with an apple or pear juice base.

is fresh pineapple lower fodmap than pineapple juice

Fresh pineapple is a low FODMAP fruit and keeps its fibre, so a sensible serving is easier to stick to. Juice concentrates the sugars of more fruit into a drink, which is why a Large serving of juice reaches moderate.