If you're following a low FODMAP diet, you might wonder whether kiwis are safe to eat. The good news? Yes! Kiwis are low FODMAP in moderate servings, making them a digestive-friendly superfruit packed with nutrients.
In this guide, we’ll explore:
✅ The FODMAP content in kiwis
✅ Safe serving sizes for digestion
✅ Health benefits of kiwis for gut health
✅ Delicious ways to enjoy kiwis on a low FODMAP diet
Are Kiwis Low FODMAP?
According to Monash University, green kiwis are considered low FODMAP in servings of 1 medium (75g) fruit. This portion should be well-tolerated by most people with IBS or sensitive digestion.
However, gold kiwis contain slightly higher FODMAPs (specifically excess fructose), so it's best to stick with green kiwis for a safer choice.
Why Kiwis Are Great for Digestion
Kiwis aren’t just low FODMAP—they’re also a digestive superfood because:
???? High in fiber – Supports healthy digestion and regularity
???? Contains actinidin – A natural enzyme that aids protein breakdown
???? Rich in vitamin C & antioxidants – Boosts gut and immune health
How to Enjoy Kiwis on a Low FODMAP Diet
You can add kiwis to:
Smoothies (blend with lactose-free yogurt & spinach)
Fruit salads (pair with strawberries, oranges, and pineapple)
Yogurt bowls (top with low FODMAP granola)
As a fresh snack (peeled and sliced)
Final Thoughts: Kiwis & FODMAPs
Kiwis are a safe and nutritious choice for a low FODMAP diet when eaten in moderation. Their digestive benefits make them a fantastic addition to meals and snacks!
Want more details? Check out our complete guide on kiwis and the low FODMAP diet for serving sizes, tips, and recipe ideas.
If you’re looking for other gut-friendly fruits, explore our full breakdown of low FODMAP fruits here.
Enjoy kiwis without the worry—your gut will thank you! ????????