Nutritious Low FODMAP Fruit Mix

What’s a sweet snack that leaves you feeling good and satisfied? Nutritious low FODMAP Fruit Mix, that’s what. If you are experiencing a sweet tooth but are currently avoiding certain foods due to a low FODMAP diet or are trying to avoid inflammatory sugar, this recipe is for you. It is simple to make, satisfies sweet cravings, provides anti-inflammatory nutrients for your body and treats your gut well. This is a sweet treat you can feel good about.

Ingredients

1 cup Blueberries

5 medium Strawberries

2 small Kiwifruits

Each of these fruits has very similar nutrient profiles. The main nutrients in these fruits are potassium, vitamin C and fiber.^1,2,3

Potassium is a mineral that our body uses to control fluid volumes. It also plays a role in keeping our bones strong.⁴

Vitamin C is a nutrient that is anti-inflammatory. It is important for helping our immune system work properly and it can help our bodies to better absorb iron. (NIH reference).

Fiber impacts our gut health by providing prebiotics, or food for the gut bacteria.⁶ Fiber also helps bowel movements to be more regular, and it can help you to feel fuller for longer leaving you satisfied.

How to Make Nutritious Low FODMAP Fruit Mix

Begin by washing all the fruit. Measure out 1 cup of blueberries and put them in a small mixing or salad bowl. Next dice or slice the strawberries and add to the bowl.

There are two ways to peel a kiwi:

Method one: cut off both ends of the kiwi. Insert a spoon in between the skin and the flesh of the kiwi. Slide the spoon around the kiwi under the skin all the way around. Remove the spoon and slide the peeled skin off the fruit.

Method two: cut both ends off the kiwi. Place the kiwi flat side down on a cutting board. With a paring knife, cut off the skin of the kiwi by starting the cut at the top of the kiwi and moving down to the bottom. Continue around the kiwi until all the skin is removed.

This video demonstrates these methods:

Once the kiwi is peeled, cut it in half and then quarters. Then dice the quarters into small pieces. Add diced kiwi to the bowl with the blueberries and strawberries. Stir to mix the fruit.

Allow to chill for at least 10 minutes. This gives the juices a chance to seep from the fruit and combine flavors. Stir the mixed fruit one final time before serving.

References:

1. United States Department of Agriculture. Blueberries, raw. USDA Agricultural Research Service. https://fdc.nal.usda.gov/food-details/2346411/nutrients. Published October 28, 2022. Accessed April 11, 2026.

2. United States Department of Agriculture. Strawberries, raw. USDA Agricultural Research Service. https://fdc.nal.usda.gov/food-details/2346409/nutrients. Published October 28, 2022. Accessed April 11, 2026.

3. United States Department of Agriculture. Kiwifruit, raw. USDA Agricultural Research Service. https://fdc.nal.usda.gov/food-details/327046/nutrients. Published October 28, 2022. Accessed April 11, 2026.

4. National Institutes of Health. Potassium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-Consumer/. Updated: March 22, 2021. Accessed April 11, 2026.

5. National Institutes of Health. Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. Updated: March 22, 2021. Accessed April 11, 2026.

6. Agresti, H. Prebiotics, probiotics and your gut health. Pennsylvania Academy of Nutrition and Dietetics. https://www.eatrightpa.org/blog/2021/04/06/prebiotics-probiotics-and-your-gut-health/. Published April 6, 2021. Accessed April 23, 2026.