This refreshing Low FODMAP Fruit Salad is made with ripe strawberries, blueberries, kiwi, pineapple, and seedless grapes. This recipe creates a naturally sweet, juicy, and colorful dish that is safe for sensitive stomachs. It is perfect for a light healthy breakfast, a summer picnic side dish, or a simple dessert, and makes enough for 4 servings.

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Low FODMAP Fruit Salad Ingredients

1 cup strawberries, hulled and sliced
1/2 cup blueberries (Note: Stick to this amount to keep the FODMAP load safe)
2 kiwis, peeled and sliced
1 cup pineapple chunks, fresh or canned in juice (avoid syrup)
1 cup seedless grapes, green or red
1 tablespoon fresh lime juice or lemon juice
1–2 teaspoons maple syrup (optional, only if you want extra sweetness)

How To Make Low FODMAP Fruit Salad

Clean the fruit: Thoroughly wash all the fresh fruit under cool water and pat them dry with a paper towel or clean cloth.
Chop the ingredients: Remove the stems from the strawberries and peel the kiwis. Slice the strawberries, kiwis, and pineapple into bite-sized pieces.
Combine the mixture: Place the prepared strawberries, blueberries, kiwi slices, pineapple chunks, and grapes into a large mixing bowl.
Add the dressing: Drizzle the fresh lime or lemon juice over the fruit. This adds brightness and helps keep the fruit fresh.
Mix and sweeten: Gently toss the fruit until it is evenly coated with the juice. Taste a piece of fruit; if you want it sweeter, drizzle in the maple syrup and toss again.
Chill and serve: You can serve this immediately, or let it chill in the refrigerator for 10–15 minutes to allow the flavors to meld together.

Recipe Tips

Watch the Blueberries: Blueberries are healthy, but they contain moderate amounts of fructans in large doses. Stick to the recommended 1/2 cup total for the whole recipe (or about 40g per person) to keep this salad low FODMAP.
Use Fresh Lime Juice: Always use freshly squeezed lime or lemon juice rather than bottled concentrate. The acid helps prevent the fruit from turning brown and balances the sugar.
Check Canned Fruit: If you use canned pineapple, make sure it is canned in “100% juice” or water. Avoid fruit canned in heavy syrup, as the high sugar content can trigger digestive issues.
Ripeness Matters: Since there are very few added ingredients, use fruit that is ripe and fragrant for the best natural flavor and texture.

What To Serve Low FODMAP Fruit Salad

This fruit salad is versatile and works well at any time of day. For a complete breakfast, serve it alongside lactose-free yogurt or top a bowl of oatmeal with it. It pairs wonderfully with scrambled eggs or a slice of gluten-free sourdough toast for a balanced morning meal. If serving as a dessert, a dollop of coconut whipped cream adds a lovely richness without the dairy.

How To Store Low FODMAP Fruit Salad Leftovers

Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 2–3 days. The fruit releases natural juices over time, so give it a gentle stir before serving again.
Freeze: Freezing is not recommended for this salad if you want to eat it as a salad, because the texture will become mushy. However, you can freeze leftovers to blend into smoothies later.

Low FODMAP Fruit Salad Nutrition Facts

Serving Size: 1 cup

Calories: 85 kcal
Total Fat: 0.5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 2mg
Total Carbohydrate: 21g
Dietary Fiber: 3g
Sugars: 14g
Protein: 1g

Frequently Asked Questions

Can I add other fruits to this salad? Yes, but you must be careful with FODMAPs. Oranges, firm bananas, and cantaloupe are generally safe options. Avoid high FODMAP fruits like apples, pears, peaches, and cherries.
Is this recipe vegan? Yes, this fruit salad is naturally vegan, gluten-free, and dairy-free. It uses maple syrup as a sweetener instead of honey, which makes it suitable for a plant-based diet.
Can I make this ahead of time? You can make it a few hours in advance, but it is best eaten on the same day. As the fruit sits with the lime juice, it will release water and soften. If prepping for a party, cut the fruit ahead of time but add the lime juice right before serving.

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