The Best Fruits for IBS (And Why Kiwi Fruit Is #1)
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Health & Lifestyle
If tummy troubles have stopped you from enjoying certain fruits, you're certainly not alone! In fact, nearly 60 to 70 million people in the U.S. regularly deal with tummy issues—like bloating and constipation—when it comes to fruits. A lot of those individuals may have given up on ruit altogether. But we've got delicious news: plenty of fruits are both gentle on your gut and joyful on your taste buds!
So we’re going to give you the real scoop on the best fruits for people with IBS. Before we do, let’s talk about some key qualities all IBS-friendly fruit share:
6 Key Gut-Loving Takeaways for IBS-Friendly Fruits
1. Best Low-FODMAP Fruits for IBS: Prioritize fruits like kiwifruit, citrus (oranges, grapefruit), berries (strawberries, blueberries), melons (cantaloupe, honeydew), and ripe bananas for easier digestion.
2. Kiwifruit Ranks #1 for IBS: Kiwi fruit's power combo of insoluble and soluble fiber gently improve regularity and beat the bloat. Additionally, green kiwi fruit contains the digestive enzyme actinidin, which helps break down protein and help with constipation.
3. High-FODMAP Fruits to Limit: Be mindful of fruits high in fermentable sugars, such as apples, pears, mangoes, cherries, and other stone fruits, as they can trigger IBS symptoms.
4. Harness Natural Digestive Enzymes: In addition to kiwi, pineapple (bromelain) and papaya (papain) contain natural enzymes that support digestion and can help ease discomfort.
5. Strategy is Key for Fruit Tolerance: You don't have to avoid fruit entirely. Focus on portion control and ripeness (e.g., ripe bananas are lower in FODMAPs than green ones) to manage symptoms effectively.
6. Zespri™ Kiwifruit for Gut Health: Zespri™ SunGold and Green Kiwifruit check every box when it comes to a perfect IBS-friendly snack! Low-FODMAP, packed with fiber, ultra-portable, and naturally sweet.
These Are the Top Go-To IBS-Friendly Fruits
If you’re looking for the best fruits that are gentle on digestion (and want to avoid fruits that aren’t) these are excellent choices:
- kiwi fruit
- ripe banana
- berries
- melons
- oranges (citrus)
Fruits that can irritate IBS
While delicious, some fruits—like apples, pears, cherries, and stone fruits—are higher in FODMAPs and may need smaller portions or thoughtful consideration.
- Cherries
- Dried fruits (figs, raisins, mango, pineapple, or dates)
- Grapes
- Guava
- Mango
- Pears
- Stone fruits (peaches, plums, nectarines and apricots)
- Watermelon
As always, talk to your healthcare provider (or a registered dietitian) about which foods are best suited to your needs! They’ll help you target a balanced diet, meet your nutritional needs, and effectively manage symptoms related to IBS. But let's talk about why Zespri Kiwifruit checks all of the IBS-friendly boxes!
Zespri Kiwifruit for IBS: Why It Deserves a Spot in Your Diet
To say Zespri kiwifruit is a top choice for IBS management is an understatement. Kiwis are more than just a vibrant, juicy snack—they're a gut-friendly choice, even if you’re on a low-FODMAP diet! Every bite of Zespri kiwi fruit is a little victory lap for your gut (and your taste buds).
Thanks to the fiber and natural enzymes, Green kiwis are an excellent choice for those looking to support digestion while enjoying a flavorful treat. SunGold doesn’t have quite the same fiber power as its green cousin, the golden kiwi is still a low-FODMAP food with a balance of soluble and insoluble fiber.
Slice it. Scoop it. Smoothie it. Either way, kiwifruit from Zespri is a tasty way to help your stomach feel its best.
The Key Fruit Qualities Good for IBS – Fiber, FODMAP & Enzymes
Not all fruits digest the same way. This is especially true for anyone with a sensitive stomach or IBS. Here’s what makes certain fruits perfect for sensitive stomachs:
Fabulous Fiber
Fiber is fantastic for digestion—but the type of fiber matters! Kiwi fruit is one of the rare fruits that have both soluble and insoluble fiber. But when looking for fruit that won’t irritate, soluble fiber is your friend.
Bananas and Zespri Green kiwi (especially if you eat the skin) are both good sources of fiber. Our green kiwi, for example, matches the fiber content in a serving of oatmeal or almonds — plus that signature zing!
Dried fruits tend to have more concentrated fiber, which can provide a prebiotic effect by feeding beneficial gut bacteria. But they can also be high in natural sugars and should be consumed in moderation to avoid digestive discomfort.
Ultimately, eating fruits with the right balance of fiber can help maintain regularity without unnecessary irritation.
Friendly FODMAP Levels:
FODMAPs stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They’re a group of short-chain carbohydrates that can be tricky for those with IBS.
High-FODMAP fruits include apples, pears, and cherries—all of which can lead to bloating and gas.
Low-FODMAP fruits—think kiwis, strawberries, oranges—can reduce bloating and keep you smiling. Low-FODMAP eating can significantly ease IBS symptoms in up to 86% of people—making your snack choice even sweeter!
Paying attention to FODMAP levels can go a long way in managing IBS symptoms and enjoying fruit without uncomfortable digestive discomfort. Fortunately, both Zespri Green and Zespri SunGold kiwi are low-FODMAP fruits that you can devour to your heart’s — and your tummy’s — content!
Natural Digestive Enzymes
Another key quality in IBS-friendly fruits are natural digestive enzymes that make fruit digestion easier—and Zespri Green kiwifruit is a star in this category.
Our green kiwi contains actinidin, a natural enzyme that helps break down the proteins found in fruit, dairy and meat. Pineapples (with bromelain) and papayas (with papain) also share this delicious digestive superpower. But the combination of actinidin and a balance of soluble and insoluble fiber make Zespri Green kiwi the standout star!
Why Are These the Top Go-To IBS-Friendly Fruits
If you’re looking for the best fruits that are gentle on digestion (and want to avoid fruits that aren’t) these are excellent choices:
1. Kiwifruit
Let’s start with a small but mighty superfood—kiwis!
Kiwi fruit go beyond simply being delicious. SunGold kiwifruit and Green kiwifruit also contain a good balance of soluble and insoluble fiber—unique to kiwifruit. This combination helps keep things moving without irritating the gut. Perfect for foodies with IBS.
Zespri Green takes it a step further with actinidin—the real MVP. Actinidin is a natural enzyme that supports digestive wellness by helping break down the proteins found in meat and milk. Think of it as your digestive system’s little helper.
Eating two kiwifruits a day can promote regularity and abdominal comfort, making them an easy (and tasty!) addition to an IBS-friendly or low FODMAP diet.
2. Ripe Bananas
Bananas offer gentle digestive relief thanks to soluble fiber. Remember, ripe is right; greener is meaner. Eating bananas that are too green might cause abdominal pain.
3. Berry Deliciousness
Strawberries, blueberries, and raspberries are tasty, antioxidant-rich, low-FODMAP treats, ideal for happy digestion.
4. Melons (Cantaloupe & Honeydew)
Hydrating and gently sweet, melons are wonderfully easy on your digestive system.
5. Oranges & Citrus Fruits
Don’t shy away from citrus! Low in FODMAPs and bursting with vitamin C, oranges and mandarins can be refreshing options.
Q. What are the best fruits to eat with IBS?
The best IBS fruit options include fruits low in FODMAPs and rich in soluble fiber. Examples of IBS-Friendly Fruits:
Bananas
Berries (blueberries, raspberries, strawberries)
Cantaloupe
Citrus fruits (oranges, clementines, tangerines)
Honeydew melon
Kiwi fruit
Papaya
Pineapple
These fruits are gentle on the gut and support digestion.
Q. What qualities do the best fruits for ibs have in common?
The best fruits for IBS typically share these key fruit qualities:
low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)
good sources of fiber, in particular soluble fiber content
contains anti-inflammatory antioxidants
Q. Is kiwifruit good for IBS?
Absolutely. Both Zespri® Green and Sungold™ Kiwifruit are considered low-FODMAP foods, making them great foods for people with IBS and perfect for people prone to digestive discomforts. Zespri® Green kiwi in particular contains actinidin—a natural enzyme that helps with protein digestion and gut motility.
Q. Which fruits should people with IBS avoid?
High FODMAP fruits may cause bloating or discomfort. They’re best consumed in small amounts or avoided. Example High-FODMAP fruits include:
Cherries
Dried fruits (figs, raisins, mango, pineapple, or dates)
Grapes
Guava
Mango
Pears
Stone fruits (peaches, plums, nectarines and apricots)
Watermelon
Q. What is actinidin and how does it help digestion?
Actinidin is a natural enzyme found in green kiwifruit that helps break down protein. It aids digestion and can ease symptoms of IBS, like constipation and bloating.
Q. How many kiwis should I eat for digestive benefits?
Eating just two Zespri kiwifruits daily can improve regularity and abdominal comfort in people with IBS. As always, check with your physician, as there are different types of IBS, each with its own food requirements.
