For anyone managing Irritable Bowel Syndrome (IBS) or following a FODMAP-friendly diet, choosing the right fruits can be challenging. While some fruits are packed with nutrients, they also contain fermentable carbohydrates that may trigger digestive symptoms. So, is kiwi low FODMAP? Let’s explore the science, serving sizes, nutritional benefits, and safe ways to enjoy this vibrant green superfruit.

What Are FODMAPs?

Before we dive into kiwis, it's important to understand what FODMAPs are. FODMAP stands for:

• Fermentable

• Oligosaccharides

• Disaccharides

• Monosaccharides

• And

• Polyols

These are short-chain carbohydrates and sugar alcohols that some people struggle to digest. When they ferment in the gut, they can cause bloating, gas, stomach cramps, and other IBS symptoms.

A low FODMAP diet is designed to identify and eliminate these triggers by removing high-FODMAP foods and gradually reintroducing them.

So, Is Kiwi Low FODMAP?

Yes, kiwi is low FODMAP—in the right portions.

Both green kiwi (Hayward) and gold kiwi are considered low FODMAP in moderate amounts, making them a great fruit option for people with sensitive digestion.

According to Monash University, which is the global authority on FODMAP research:

• A serving of 2 medium green kiwis (150g) is low in FODMAPs.

• Gold kiwis are also low FODMAP at 1 medium fruit (75g).

This makes kiwi one of the few fruits you can eat in a decent portion without worrying too much about triggering IBS symptoms.

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is kiwi low FODMAP

Nutritional Benefits of Kiwi

Besides being gut-friendly, kiwi is also a nutritional powerhouse. Here's why it's worth including in your diet:

• 🟢 High in Vitamin C – Boosts immunity and acts as a powerful antioxidant.

• 🟢 Excellent source of fiber – Supports bowel regularity and gut health.

• 🟢 Low in calories – Ideal for weight management.

• 🟢 Natural enzyme (actinidin) – Helps with digestion, especially protein breakdown.

• 🟢 Rich in potassium – Supports heart health and fluid balance.

Why Kiwi is Great for Digestive Health

Kiwi isn’t just low FODMAP—it also actively supports digestive function:

1. Natural Laxative Effect: Kiwi, especially green kiwi, has been shown in studies to relieve constipation thanks to its fiber and actinidin content.

2. Soothing for IBS: Since kiwi has low levels of problematic sugars like fructose or polyols, it doesn’t ferment heavily in the gut.

3. Balanced Sugar Profile: Unlike apples, watermelon, or mangoes, kiwi doesn’t overload the body with high-fructose content, which is common in high-FODMAP fruits.

Best Ways to Eat Kiwi on a Low FODMAP Diet

Here are some IBS-friendly ways to include kiwi in your meals:

✅ Kiwi in Breakfast Bowls

Add sliced green kiwi to lactose-free yogurt or a porridge bowl with oats and chia seeds.

✅ Smoothies

Blend kiwi with spinach, cucumber, lactose-free milk or almond milk, and a dash of ginger for a gut-soothing smoothie.

✅ Fresh Snack

Peel and slice two medium green kiwis and enjoy them as a snack with a handful of low-FODMAP nuts like walnuts.

✅ Kiwi in Salads

Combine kiwi with greens like rocket or baby spinach, some grilled chicken, and a lemon vinaigrette for a refreshing salad.

Kiwi vs. Other Fruits (FODMAP Comparison)

Kiwi comes out as a winner when compared to many commonly consumed fruits that are high in fructose and polyols.

Tips When Eating Kiwi on a FODMAP Diet

• ✅ Stick to the serving size: Overeating even low-FODMAP foods can lead to symptoms.

• ✅ Choose ripe fruits: These are easier to digest.

• ✅ Eat with other low FODMAP foods: This helps balance your meals and lowers the risk of irritation.

• ❌ Avoid dried kiwi: It becomes concentrated in sugars and FODMAPs.

• ❌ Watch kiwi-based drinks or juices: These often include high-FODMAP sweeteners or mixed fruits.

Is Kiwi Also Low in Carbs?

If you're watching your carbs along with FODMAPs, kiwi can still fit into your plan. One medium green kiwi has:

• ~10g total carbs

• ~2g fiber

• ~8g net carbs

So it’s relatively moderate in carbohydrates—making it suitable for low-carb, diabetic-friendly, and balanced diets.

For a detailed comparison of fruits in a low-carb lifestyle, see our full guide at
👉 is kiwi low FODMAP

Kiwi Allergy or Sensitivity?

Though rare, some people experience tingling or itching when eating kiwi, especially in the mouth or throat. This is usually due to a mild allergy to actinidin or related compounds. If you experience discomfort, consult with a healthcare provider before continuing to include kiwi in your diet.

Final Thoughts

So, is kiwi low FODMAP? Absolutely—when eaten in the right portions. It’s one of the few fruits that’s both gut-friendly and nutrient-dense, making it a great option for those with IBS or sensitive digestion.

If you’re building a FODMAP-safe meal plan, kiwi is a delicious and natural choice to keep on your plate.

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