If you’re a regular reader of Healthy Fruta, you might know I’m from Nepal. As some of you may know, jackfruit originates from India, being so close in proximity due to similar climates and environments, we in Nepal are also among the top producers of jackfruit globally (1). It’s always been a staple in our cuisine.
Lately though, a few of my coworkers started following a low FODMAP diet to ease some digestive issues. As someone so familiar with jackfruit my whole life, I was curious to know if it’s suitable on such a diet. While I don’t have any personal stomach problems, I wanted to understand its FODMAP content so I could better support my coworkers if they asked.
I spoke with Dr. Gerrard and dietitian Jeremy, who explained different sugars and their digestibility. They believed jackfruit’s natural fructose levels should be okay, but I sought concrete answers before drawing conclusions.
In this article, I’ll share what I learned about jackfruit’s sugar profile and provide tips for including it in a low FODMAP way of eating.
What Is FODMAP?
As far as I know, FODMAP is a way of eating that avoids certain hard-to-digest sugars to help peoples’ tummies feel better. These sugars called FODMAPs can cause trouble down there for some. By not eating high FODMAP foods, it helps us see which ones cause gas, bloating or pain. Then we can add foods back to understand our tummies better.
What Is Jackfruit?
Jackfruit is a massive tropical fruit that grows on trees primarily in South and Southeast Asia, some weighing over 35 kilograms.
As a child in Nepal, I have wonderful memories of climbing tall jackfruit trees with friends in Kathmandu to pick the freshly fallen fruits. Biting into those sweet golden bulbs inside was always such a delight.
Now as an adult still living in Nepal, I appreciate being able to find fresh young jackfruit in markets locally. Its texture and taste so closely resembles meat that it transports me back to carefree afternoons during my childhood, enjoying the jackfruit straight off the trees.
Is Jackfruit Low FODMAP?
yes, fresh ripe jackfruit is considered low in FODMAPs. It contains natural fructose below the 0.2g limit per serving to be absorbed properly. Additionally, the fructose exists freely rather than in harder to digest fructans. Knowing this helps myself and coworkers as some follow a low FODMAP diet.
As someone who loves eating jackfruit especially in summer when in season, I wanted to understand if it’s suitable. From my childhood, I have many fond memories of climbing trees to collect and enjoy this fruit.
How To Incorporate Jackfruit Into A Low FODMAP Diet?
For those on a low FODMAP diet, enjoying jackfruit requires following some guidelines:
- Consume only fresh, young green or fully ripe jackfruit. Small amounts of up to 1 cup per day should not cause issues.
- Drain and rinse canned jackfruit to reduce liquid which contains excess sugars.
- Avoid overcooking as this may break down fibers and release trapped sugars. Light sautéing or stir frying works best.
- Go slow when reintroducing foods post-elimination phase. Introduce one new food at a time to pinpoint any triggers.
Some delicious low FODMAP recipes include jackfruit barbecue “pulled pork” sandwiches, jackfruit coconut curry, and jackfruit summer salad. Its stringy texture acts as a meat substitute in these dishes.
Other Low FODMAP Alternatives
For variety when craving fruit, other low FODMAP options include:
- Bananas – A great portable snack with only 0.1g fructose per banana.
- Apples – Considered low FODMAP when 1 apple is eaten whole. Dried apple products exceed thresholds.
- Berries – Up to 1/2 cup of strawberries, blueberries or raspberries daily provide nutrients and flavor.
- Kiwi – Its fructose content of 2.6g per fruit puts it just below moderate thresholds.
While tasty, stone fruits like peaches, plums and apricots have a high sorbitol content making them unsuitable during the elimination phase. Mango, pineapple and watermelon also exceed FODMAP limits.
Informational Picture [Is Jackfruit Low Fodmap?]
Conclusion
As someone who loves eating jackfruit from childhood, I was keen to understand its suitability while supporting coworkers managing GI issues. The main finding is that fresh, ripe jackfruit contains natural fructose within tolerance levels, making it low FODMAP when consumed in moderation as young or ripe fruit.
Properly prepared, it offers a nutritious and flavorful tropical fruit option. While individual tolerance varies, jackfruit can safely be incorporated following guidelines. Checking with your doctor is also important before making long-term diet changes. In conclusion, jackfruit may be an enjoyable FODMAP-friendly addition for some.
