Plum (stewed)

High FODMAP

Serving sizes

Plum (stewed) changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

Small serving Moderate
Moderate serving High
Large serving High

Sorbitol Excess Fructose

Stewed plums are High FODMAP, since gently cooking this stone fruit down concentrates its natural sugars into a small, punchy serving.

The sorbitol in plums packs together as they stew, joined by some excess fructose, so a small serving sits at moderate and climbs to high by a moderate serving and above.
Stewing shrinks the fruit while keeping all those sugars, so even a modest spoonful over yogurt or oats carries more than the fresh fruit would.

When you want a warm fruit compote, swapping in low-FODMAP staples like cooked strawberries or a little diced kiwi gives you that soft, spoonable texture without the sorbitol load.

Why plum (stewed) is rated high

Stewed plum is rated high FODMAP overall, driven by Sorbitol with Excess Fructose alongside it. The rating is estimated from what stewed plum is made of rather than a measured serving. The lowest rung on the ladder is a Small serving at MODERATE, and from a Moderate serving upward it reads HIGH, as does a Large serving. No rung comes in low, so there is no serving of stewed plum that counts as low FODMAP here. Stewing does not break these sugars down, and because the cooking liquid is eaten with the fruit, nothing is lost along the way.

What changes your risk

Serving size The ladder starts at MODERATE for a Small serving and reaches HIGH by a Moderate serving, so even the smallest rung is not low.
Cooking down Simmering drives off water, not sugar, so a reduced compote holds more fruit in the same bowl than fresh plum does. The Sorbitol and Excess Fructose stay in the syrup, which is eaten with the fruit.
Stacking with other sorbitol fruit Apple, pear, peach, nectarine, apricot and cherry all carry Sorbitol, so a mixed stewed fruit or a plum and apple crumble stacks the same subgroup.
Added sweeteners Honey, agave syrup and high fructose corn syrup add Excess Fructose on top of what the plums already bring; maple syrup or table sugar do not.
Dried plums Prunes are dried plums, and drying concentrates everything further, so they are not a gentler form of this food.

Swaps

For a warm, spoonable fruit compote, stew strawberries, blueberries or raspberries with a little maple syrup or table sugar, or simmer pineapple or orange segments for a brighter version. Kiwi works well added once the pot is off the heat. A firm just-yellow banana, sliced and warmed in the pan, gives a soft texture over oats or lactose-free yoghurt. Do not reach for stewed apple, pear, peach, apricot, nectarine or cherry as the swap: they share the Sorbitol problem.

How to lower the load

If you cook for a household that eats stewed plum, make a separate pot of berry compote for yourself rather than picking around the plums, since the syrup carries the same load as the fruit. Sweeten any homemade compote with maple syrup or table sugar, and check shop-bought fruit compotes and crumble fillings for honey, apple juice concentrate or high fructose corn syrup. Berry compote freezes well in portions, which makes it easy to keep a ready swap on hand for porridge, pancakes or lactose-free yoghurt.

Common questions

is stewed plum low fodmap

No. Stewed plum is rated high FODMAP overall, estimated from what it is made of. A Small serving reads MODERATE and a Moderate serving and above read HIGH, so no serving comes in low.

is plum high in sorbitol

Yes, Sorbitol is the main driver of the rating for stewed plum, with Excess Fructose adding to it. Stewing does not remove either one.

does cooking plums lower the fodmaps

No. Heat does not break FODMAPs down, and with stewed fruit the cooking liquid is eaten too, so the Sorbitol and Excess Fructose stay in the bowl.

what can i use instead of stewed plums

Stewed strawberries, blueberries or raspberries, or warmed pineapple or orange, give a similar soft fruit topping. Avoid stewed apple, pear and other stone fruit, which carry the same Sorbitol.

Learn more

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

Plum (stewed) is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

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.