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Apple
Malus domestica
High FODMAP
High Fructose
Contains Sorbitol
Fresh red apple

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One medium apple

Safe Serving Size: Small slice (about 1/8 of an apple)

Active Compounds: Fructose, sorbitol, and fructans

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in excess fructose and polyols (sorbitol)

Specific symptoms: Bloating, gas, abdominal pain, and diarrhea

Typical reaction time frame: 30 minutes to 2 hours after consumption

Individual variation: Tolerance varies significantly among individuals

Safe Alternatives

orange

Orange

banana

Banana

mandarin

Mandarin

Substitution ratio: 1:1 replacement

Processing Effects

Cooking does not significantly reduce FODMAP content

Dried apples concentrate FODMAPs and should be avoided

Stacking Considerations

Avoid combining with:

  • pears
  • honey
  • watermelon
  • mango

Safe complementary foods: Can be combined with proteins and low-FODMAP fruits

Reintroduction Guidelines
  1. Start with 1/8 of a small apple
  2. Wait 24 hours to assess tolerance
  3. If no symptoms, try 1/4 apple next
  4. Gradually increase to testing a full small apple

Signs of success: No digestive symptoms within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • apple juice
  • apple sauce
  • apple cider vinegar
  • fruit snacks
  • fruit teas

Alternative names: Malus, apple extract, apple concentrate

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of consumption
  • Ripeness of the apple

Tip: Keep a food diary to track your individual tolerance levels