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Raisins
Vitis vinifera (dried)
High FODMAP
High Fructose
Portion Sensitive
Dried raisins

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: A typical serving of raisins is 2 tablespoons (30g)

Safe Serving Size: For those following a low FODMAP diet, limit to 1 tablespoon (13g) maximum

Active Compounds: Fructans and excess fructose

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in concentrated sugars and FODMAPs due to the drying process

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

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

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

banana

Banana

orange

Orange

kiwi

Kiwi

Substitution ratio: 1:1 replacement for fresh fruits

Processing Effects

Drying concentrates FODMAPs and sugars

Smaller portions may be better tolerated

Stacking Considerations

Avoid combining with:

  • dried cranberries
  • dried blueberries
  • dried apricots
  • dried mango
  • honey
  • agave nectar

Safe complementary foods: Can be combined with proteins and fats to slow digestion

Reintroduction Guidelines
  1. Start with 1-2 raisins (2-3g)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 6-8 raisins (7-8g)
  4. Maximum test portion should not exceed 1 tablespoon (13g)

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

Hidden Sources

Common products containing garlic:

  • trail mix
  • breakfast cereals
  • granola bars
  • oatmeal cookies
  • fruit cakes

Alternative names: dried grapes, sultanas, currants

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Other foods eaten in same meal
  • Individual fructose absorption capacity

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