Summer Low FODMAP Fruit Salad

Summer is all about sunshine, warm weather, and fresh, juicy fruit! This colorful fruit salad isn’t just a feast for the eyes—it’s also Low FODMAP, so you can enjoy it worry-free. The recipe is quick to prepare and perfect for breakfast, a snack, or a light lunch on warm days. By choosing fruit that is safe within recommended serving sizes, this salad stays gentle on a sensitive gut.

Be aware: even Low FODMAP ingredients can cause discomfort if eaten in large amounts or combined with other FODMAP-rich foods. This is called FODMAP stacking. Always stick to recommended serving sizes and listen to your body. Adjust the recipe according to your personal tolerance and avoid combining too many “safe” ingredients at once if you’re sensitive.

Ingredients

Serves 2–3 | Prep time: 10 minutes

• 1 small banana (ripe but not overly brown)
• 1 mandarin or orange, peeled and cut into pieces
• 1 kiwi, peeled and diced
• 1 handful of blueberries
• 1 handful of strawberries, quartered
• 1 tablespoon fresh lime juice
• 1 teaspoon maple syrup or rice syrup (optional)
• Fresh mint leaves for garnish

Tip: All ingredients listed are Low FODMAP according to Monash University and fall within safe serving sizes.

Instructions

1. Chop the banana, kiwi, mandarin, and strawberries into bite-sized pieces.
2. Gently mix all the fruit in a large bowl.
3. Add the blueberries.
4. Drizzle with lime juice and, if desired, a little maple syrup.
5. Garnish with fresh mint leaves.
6. Chill the fruit salad in the fridge for 10–15 minutes for an extra refreshing taste.

Variation Tips

• Add papaya or pineapple in small portions according to Low FODMAP limits.
• Sprinkle with chopped walnuts or pecans for extra crunch (max 10–15 g per serving).

💡 Serving Tip: Perfect for breakfast, lunch, or as a refreshing summer snack. Serve chilled for the ultimate summer treat!