Are peaches low FODMAP?**
Peaches are a popular fruit with a range of nutritional benefits. However, they can also contain fructose and sorbitol, which are potentially harmful to some individuals with FODMAP sensitivity. The question of whether peaches are low FODMAP thus depends on the individual's digestive condition and their tolerance for these sugars.
Monash University's FODMAP friendly peaches
According to Monash University's FODMAP friendly list, clingstone peaches are low FODMAP in up to 18g per 100g. Yellow peaches are also considered low FODMAP in smaller quantities, with Monash suggesting that they are safe to eat in up to 30g per serve. However, white peaches and clingstone peaches that are too large in size may not be suitable for people following a low FODMAP diet.
FODMAP Food List
FODMAPs are found in a variety of foods, including fruits and vegetables, grains and cereals, nuts and legumes, dairy foods and alternatives. Some common FODMAPs include fructans, sorbitol, fructose, and glucose. It is essential to consult with a dietitian before commencing a FODMAP diet to understand which foods are safe for your individual needs.
Peach Recipes
While peaches can be enjoyed in moderation as part of a balanced diet, they are best eaten alone or with other low FODMAP fruits and vegetables. Some recipes that may be safe for individuals following a FODMAP diet include:
- Simple peach scones
- Peach and cream popsicles
- Grilled pork tenderloin with peach sauce
Storage and Handling
For optimal freshness, peaches should be stored at room temperature and used within a few days of purchasing. They can be stored in the refrigerator if needed, but may lose some moisture and become less tender as they cool down. When stored properly, peaches can last for several days in the fridge.
Health Benefits of Peaches
Peaches are an excellent source of vitamins and minerals, particularly vitamin C and beta-carotene. They are also rich in fiber, which can promote digestive health. Additionally, peaches may help reduce inflammation and support a healthy immune system.
****, peaches may be considered low FODMAP in small quantities, but their FODMAC content can vary depending on the variety and preparation method used. It is crucial to speak with a dietitian before initiating any dietary restrictions, as each individual has unique nutritional needs. When incorporating peaches into your diet, make sure to enjoy them in moderation and pair them with other low FODMAP foods for a balanced and nutritious snack.
This article has been written by a trained nutritionist who is also involved in the Monash University FODMAP diet app development. For the most accurate and up-to-date information regarding the FODMAP content of fruits and other foods, consult the Monash University FODMAP app.
