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Orange
Citrus × sinensis
Low FODMAP
Citrus Fruit
High in Vitamin C
Fresh whole orange fruit

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One medium orange

Safe Serving Size: One medium orange or up to 150g

Active Compounds: Fructose, but in balanced amounts with glucose

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Generally well-tolerated

Specific symptoms: Rarely causes digestive issues when consumed in recommended portions

Typical reaction time frame: If reactions occur, typically within 30-60 minutes

Individual variation: Some individuals may be sensitive to citrus acids, independent of FODMAP content

Safe Alternatives

Mandarin

Mandarin

Clementine

Clementine

Grapefruit

Grapefruit

Substitution ratio: 1:1 substitution

Processing Effects

Juicing concentrates FODMAPs and may become high FODMAP

Dried forms concentrate sugars and should be avoided

Stacking Considerations

Avoid combining with:

  • mango
  • watermelon
  • honey
  • agave nectar

Safe complementary foods: Can be safely combined with most low FODMAP fruits and foods

Reintroduction Guidelines
  1. Start with a quarter of an orange
  2. If tolerated, increase to half an orange after 24 hours
  3. Progress to a whole orange if no symptoms occur

Signs of success: No digestive discomfort, bloating, or changes in bowel movements within 24-48 hours of consumption

Hidden Sources

Common products containing garlic:

  • Orange-flavored beverages
  • Marmalades
  • Fruit punch
  • Mixed fruit products
  • Flavored yogurts

Alternative names: Valencia orange, Navel orange, Blood orange, Citrus sinensis

Individual Variables

Factors affecting tolerance:

  • Ripeness level
  • Individual citrus sensitivity
  • Portion size
  • Time of consumption
  • Overall daily FODMAP intake

Tip: Best consumed fresh and in recommended portions, preferably not on an empty stomach