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While orange fruits have always been known to be healthy low, FODMAP fruit, what about orange juice? FODMAP are short-chain carbohydrates (sugar) that the small intestine absorbs poorly, and it’s unsafe for people with IBS and digestive issues, so certain foods that are high in it must be avoided.
The health benefits of orange juice are not surprising; it is rich in several nutrients and is one of the most popular fruit drinks.
Orange juice is high in many nutrients; it is a healthy drink that provides antioxidants and vitamins. This is an amazing easy breakfast you can pack on the go. But is it safe for people with irritable bowel movements or digestive health issues?
There is no definitive answer on whether orange juice is low on FODMAP as there are many conflicting opinions on it. According to Monash University FODMAP Diet App, orange juice that is 98% reconstituted is high FODMAP, but half a glass of freshly squeezed or blended orange juice is low on FODMAP. So, in conclusion, orange juice is safe for consumption if you are on a FODMAP diet depending on the serving size and processing method.
Low FODMAP fruit juice is a juice that has been made from FODMAP fruits. Although not all fruit juice has been tested, if you are following a FODMAP diet, read on to learn about orange juice before adding it to your diet.
Low FODMAP Diet: Meaning And What You Should Know
FODMAP is a term that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This is a short-chain carbohydrate (sugar) that the small intestine has absorbed poorly.
So, a low FODMAP diet would mean a diet designed to help people with irritable bowel movement and small intestinal bacteria overgrowth determine which foods will cause an issue and which will help reduce the symptoms.
A low FODMAP diet is not for everyone and the diet might do more harm than good unless you have been diagnosed with FODMAP. Also, added sugar can be quite a big issue for people with gastrointestinal problems or IBS hence they have to be careful and be on the safe side, it is best to have a list of foods that are safe for consumption.
Products eliminated when you are on a FODMAP diet include ingredients that list fructose, honey, sugar alcohol, some grains, vegetables, and dairy products.
Since FODMAP are poorly absorbed highly fermented sugar that doesn’t digest in the small intestine, they can lead to bloating, abdominal pain, constipation, gas, diarrhea, and stomach cramps.
Is Orange Juice Low On FODMAP?
Orange fruits are healthy low FODMAP fruit, but the juice is believed to be high in fructose which is a type of sugar that is poorly absorbed by people with IBM. If you are a fan of orange juice, you can enjoy a refreshing glass provided it is a freshly squeezed orange such as the Tropicana orange juice. Also, your potion size is going to play a lot of roles in whether orange juice is low on FODMAP or not.
If you have an irritable bowel movement, you might want to rethink drinking store-bought orange juice. Studies have found orange juice to be high in fructose, which is digested differently than other sugar types. It is likely to contribute to symptoms such as abdominal pain, gas, or bloating.
According to the Monash University App, 98% of reconstituted orange juice is high in FODMAP, but a half glass of fresh and reconstituted blended orange juice is low in FODMAP per meal. So, if you are looking for a refreshing drink that won’t aggravate IBM, orange juice is not it. However, this analysis shows that the processing determines if orange juice is low on FODMAP.
Also, based on the FODMAP-friendly app indicate that 0.8 cups (7.41 Oz, 210g) of freshly squeezed or reconstituted orange juice contain excess fructose, so it is not low on FODMAP.
Note: Since oranges themselves contain no FODMAP then it can be not very clear that the juice is said to contain it. According to all this analysis, the processing determines whether orange juice is low on FODMAP. So to create the lowest possible orange juice, use freshly squeezed orange juice…
What Fruit Juice Are Low FODMAP
Low Fodmap fruit juice is the juice that has been made from low FODMAP fruits. Do take note that it can also depend on the portion size; it is recommended that 150ml of fruit juice should be consumed per day.
Not all fruit juices have been tested but below is the one Monash has tested and found to be low on FODMAP.
- Pineapple juice
- Cranberry juice
- Lime juice
- Lemon juice
- Grape juice.
These fruits will also depend on portion size as long as they do not contain other ingredients that are high in FODMAP. However, do refer to the Monash FODMAP App for a more comprehensive list of fruit drinks that are low FODMAP.
Can You Drink Juice on Low FODMAP?
There are many fruit juice that is allowed if you are on a low FODMAP diet, but due to the fructose, many contain, large consumption is generally cautioned depending on the individual’s tolerance level.
Many of this juice contains fructose; regardless of the glucose concentration, some fruit drinks should be avoided completely.
Stick to fruits that are allowable on a low FODMAP diet. For people with IBM, fruits lower in fructose such as berries, citrus, and banana, are great choices.
Wrapping Up
Following a FODMAP diet can be tricky; you might have to give up on some of your favorite fruit drinks. However, having a basic understanding of what triggers your symptoms or not can go a long way in treatment.
We do agree that orange juice is 100% healthy and provided it is processed with no added ingredients and consumed in moderation, this is totally low on FODMAP. Half a glass of blended orange juice is low in FODMAP and becomes moderate if diluted with water.
Orange juice is an excellent source of vitamin C, and on the other hand, it does have a cleansing effect on the digestive system thanks to its acidic and alkaline properties.
