FODMAPs are short-chain carbohydrates poorly absorbed in the small intestine. These compounds travel to the large intestine where they are fermented by bacteria, which can lead to symptoms like bloating, gas, and abdominal pain. The Low FODMAP diet is a temporary elimination protocol used to manage the symptoms of Irritable Bowel Syndrome (IBS). Understanding the precise FODMAP content of foods is important for individuals following this dietary approach. The suitability of many fruits depends heavily on the portion consumed.
Understanding the FODMAP Status of Mango
Fresh mango is safe to consume only in a small, controlled serving size during the initial phase of a Low FODMAP diet. Testing indicates that a portion of 40 grams of fresh mango, roughly a quarter cup diced, is considered low in FODMAPs and well-tolerated. The FODMAP level shifts significantly as the portion size increases. A slightly larger serving of 45 grams is already considered moderate in FODMAPs. Consuming a typical serving size (approximately 140 grams) places the fruit firmly in the high FODMAP category, necessitating strict portion control.
The Specific Carbohydrate Responsible
The primary FODMAP responsible for the restricted serving size of mango is fructose, a monosaccharide. Fructose is a simple sugar, but it becomes problematic when present in excess of glucose within a food. Glucose is another simple sugar that aids in the absorption of fructose in the small intestine. For individuals with fructose malabsorption, the small intestine struggles to efficiently absorb fructose when the glucose-to-fructose ratio is unfavorable, as is the case with mango. The unabsorbed fructose then passes into the large intestine, where gut bacteria rapidly ferment it, producing gas and drawing water into the bowel, which causes digestive discomfort.
Practical Tips for Enjoying Mango on a Low FODMAP Diet
To safely incorporate mango into a low FODMAP meal plan, focus on adherence to the established 40-gram serving size. Pre-measuring this portion is the most effective way to prevent accidental overconsumption. Be aware of FODMAP stacking, where consuming multiple low FODMAP foods can collectively exceed the body’s tolerance threshold. The ripeness of the fruit affects its sugar content; less ripe or green mangoes have lower levels of fructose and sorbitol compared to fully ripe fruit. Consider pairing the small mango portion with a source of protein or fat, such as low FODMAP yogurt or nuts, which can help slow down gastric emptying. Individual tolerance should be tested during the reintroduction phase to determine a personal threshold for mango consumption.