Is Kiwi Low FODMAP? A Digestive-Friendly Superfruit Explained
If you’ve recently started a low FODMAP diet to ease digestive discomfort, you’re probably asking: Is kiwi low FODMAP? The answer is a juicy yes—but like with many fruits, portion size matters. Kiwi isn’t just a sweet and tangy tropical treat; it’s also one of the most gut-friendly fruits for people with IBS or other digestive issues.
In this article, we’ll break down the FODMAP status of kiwi, its health benefits, how much you can safely eat, and how to include it in your daily diet without triggering symptoms.
What Does “Low FODMAP” Mean?
FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. For many people, especially those with Irritable Bowel Syndrome (IBS), these compounds can lead to symptoms like bloating, gas, abdominal pain, and diarrhea.
“Low FODMAP” foods contain minimal levels of these fermentable sugars, making them ideal for IBS sufferers during the elimination phase of the low FODMAP diet.
Is Kiwi Low FODMAP?
Yes, kiwi is classified as a low FODMAP fruit, but there are conditions. According to Monash University, which leads the research in FODMAP content, a serving of up to 2 medium green kiwis (about 150g total) is considered low FODMAP and safe for most individuals.
Beyond that amount, kiwi starts to contain higher levels of polyols (especially sorbitol), which can become problematic in sensitive individuals.
You can learn more in-depth about kiwi’s FODMAP profile on our blog at “is kiwi low FODMAP”.
Types of Kiwi and Their FODMAP Status
Not all kiwis are created equal. Here’s a look at how different varieties compare:
✅ Green Kiwi (Hayward):
Most commonly tested and confirmed low FODMAP in 2-medium-fruit servings
High in fiber, vitamin C, and actinidin (an enzyme that aids digestion)
✅ Golden Kiwi:
Slightly sweeter and less tangy than the green variety
Low FODMAP in similar portions, but testing data is more limited
⚠️ Kiwi Juice or Dried Kiwi:
May be high FODMAP due to concentration of sugars
Avoid during the elimination phase of the diet
Health Benefits of Kiwi on a Low FODMAP Diet
Adding kiwi to your low FODMAP meal plan can offer a range of nutritional and digestive perks:
🌿 Natural Digestive Aid
Kiwis contain actinidin, a natural enzyme that helps break down proteins and enhances overall digestion—perfect for a sensitive gut.
🧡 High in Fiber
One medium kiwi provides about 2 grams of fiber, aiding in bowel regularity without overwhelming your system.
💪 Immunity Boost
Rich in vitamin C, antioxidants, and potassium, kiwi supports immune function and heart health.
How to Eat Kiwi on a Low FODMAP Diet
Here are some tasty and tummy-safe ideas:
Slice up 1–2 green kiwis and eat them fresh
Add chopped kiwi to lactose-free yogurt
Blend with low FODMAP fruits like strawberries or pineapple for a smoothie
Top gluten-free oats with kiwi and a drizzle of maple syrup
How Much Kiwi is Too Much?
The golden rule with FODMAPs: Portion size matters.
✅ Safe: 1–2 medium green kiwis (~150g)
⚠️ Caution: 3+ kiwis may trigger symptoms due to sorbitol content
Listen to your body. If you’re in the elimination phase, start with a small portion and increase gradually if tolerated.
Common Questions About Kiwi and FODMAPs
❓ Can I eat kiwi every day on a low FODMAP diet?
Yes, as long as you stick to the recommended portion size and tolerate it well.
❓ Is kiwi better than other fruits for IBS?
Kiwi is gentler than high-FODMAP fruits like apples, watermelon, or mango. Its digestive enzyme content makes it a great fruit for sensitive tummies.
❓ Are kiwi seeds hard to digest?
Not for most people. Kiwi seeds are small and edible. Unless you have another condition (like diverticulitis), the seeds are not likely to cause issues.
Final Verdict: Is Kiwi Low FODMAP?
Absolutely! Kiwi is not only low FODMAP when eaten in moderation, but it’s also packed with nutrients that support digestion and immunity. Whether you’re adding it to breakfast or enjoying it as a snack, kiwi is a gut-friendly superfruit you can confidently enjoy on a low FODMAP diet.
Just remember: portion control is key, especially if you’re still in the elimination phase of your FODMAP journey.