Yes, raisins are low FODMAP at 13 g (about 1 tablespoon) per serve; larger amounts turn high.
Small serves of dried fruit can fit into a low FODMAP plan. Raisins are a handy case, since they pack natural sugars into a tiny bite. This guide gives clear serving rules, quick swaps, and simple pairing ideas so you can enjoy them with less guesswork.
Are Raisins A Low-FODMAP Food? Serving Rules That Work
Portion is everything with dried grapes. The leading research group rates raisins green at 13 g, which is about one level tablespoon. Go past that and FODMAP load rises fast due to fructans and excess fructose. If you keep to the green serve, many people with IBS find they can add a little sweetness to breakfast or snacks without trouble.
Raisin Portions At A Glance
Use the table below to match common spoon or weight measures to a simple traffic light rating. It’s built for quick checks while cooking or building a snack.
| Portion | FODMAP Rating | Notes |
|---|---|---|
| 1 teaspoon (≈ 4 g) | Low (Green) | Easy add-in for oatmeal or trail mix. |
| 2 teaspoons (≈ 8–9 g) | Low (Green) | Still under the green limit for many. |
| 1 tablespoon (≈ 13 g) | Low (Green) | Common sweet spot from testing. |
| 1½ tablespoons (≈ 18–20 g) | Moderate (Amber) | Limit or split across meals. |
| 2 tablespoons (≈ 26 g) | High (Red) | More likely to trigger symptoms. |
| Golden raisins / sultanas, 2 teaspoons | Low (Green) | Similar sugars; smaller safe serve. |
| Currants, 1 tablespoon (≈ 13 g) | Low (Green) | Another dried grape with a small green serve. |
Why The Serving Is Small
Drying concentrates sugars, including fructose and chains of fructans. These sit in the gut and pull water, then feed bacteria, which can lead to bloating or pain in sensitive folks. That is why dried fruit often carries smaller green serves than the fresh version.
Taking Raisins On A Low-FODMAP Diet — Portion Guide
The low FODMAP diet is a tool for symptom control, not a forever ban list. During the strict phase you keep serves inside green limits, then you test your own tolerance. Many people still enjoy small amounts of dried fruit once they know their number. For food-by-food ratings and gram amounts, the Monash FODMAP App is the reference most dietitians use.
Simple Ways To Use The Green Serve
- Stir 1 tablespoon into oatmeal made with lactose-free milk and chia.
- Fold 1 tablespoon through a low FODMAP granola to boost sweetness.
- Sprinkle 2 teaspoons over a bowl of lactose-free yogurt with orange segments.
- Mix with pumpkin seeds and peanuts for a tiny snack bag.
Types Of Raisins And Close Cousins
Regular raisins, golden raisins, sultanas, and currants all come from grapes. Color and drying method change taste and texture, not the core sugar profile. In practice, the safe serve is small across the board. Some test data points to a smaller green serve for sultanas, so start low and step up only if you feel fine.
How To Build A Low-FODMAP Breakfast With Raisins
Breakfast is where the 13 g serve shines. Keep the base low in FODMAPs, then use raisins as a modifier. Balance sweetness with protein and fat to slow digestion and help satiety.
Oatmeal Template
Cook rolled oats in water or a lactose-free milk. Stir in a pinch of salt. Add 1 tablespoon raisins, a spoon of peanut butter, and orange zest. The bowl lands well inside green limits and tastes like dessert.
Yogurt Bowl Template
Use a plain lactose-free yogurt. Add 2 teaspoons raisins, sliced kiwi (green light at modest serves), and a sprinkle of oats. The texture mix keeps each bite interesting.
Toast Ideas
Choose a low FODMAP bread. Top with ricotta made from lactose-free milk, then dot with 1 teaspoon raisins and a drizzle of maple syrup. Crisp, creamy, and sweet in one bite.
Reading Labels And Weighing A Serve
Kitchen scales help, but spoons work in a pinch. A level tablespoon is close to 13 g for standard raisins. If you only have snack boxes with nutrition labels, check the grams per serve and split the pack so you hit the target.
Packaged Foods That Sneak In Raisins
Raisin bran, muesli bars, trail mixes, and fruit breads often blow past green serves. When in doubt, portion your own mix. That way the cereal or bar hits the mark for both grain and dried fruit.
When To Skip Raisins
There are days when even a small serve does not sit well. If you are in a flare, save your green serve for later and lean on easier fruit. Grapes, oranges, and strawberries can be friendly options when kept to their tested amounts.
Low-FODMAP Swaps For Raisin Recipes
Some recipes need chewy sweet bits. Use this table to trade raisins for options with similar bite and a clearer margin.
| Swap | Low-FODMAP Serve | Best Use |
|---|---|---|
| Fresh grapes | Up to ~150 g | Salads, snack boxes. |
| Dried cranberries (sweetened) | 1 tablespoon | Cookies, granola. |
| Blueberries | ~20 berries | Yogurt bowls, bakes. |
| Orange segments | 1 medium orange | Breakfast bowls, salads. |
| Kiwi fruit | 1 small fruit | Parfaits, oatmeal. |
| Pumpkin seeds | 2 tablespoons | Trail mix crunch. |
| Dark chocolate chips | 1 tablespoon | Cookies, snack mix. |
Raisins In Real Meals
Here are simple meal builds that show where the tiny serve fits. Each was planned around the green limit for raisins plus other green items.
Trail Mix For One
Combine 1 tablespoon raisins, 2 tablespoons pumpkin seeds, 1 tablespoon peanuts, and 1 tablespoon dark chocolate chips. Shake in a jar. That is a tidy snack for a walk or commute.
Chicken Salad Pita
Stir diced chicken with mayo, celery, and herbs. Add 1 tablespoon raisins for sweetness. Stuff into a low FODMAP pita with lettuce. Serve with orange wedges.
Overnight Oats
Mix rolled oats, lactose-free milk, chia, cinnamon, and 1 tablespoon raisins in a jar. Chill overnight. Top with a few blueberries in the morning.
Testing Your Own Tolerance
The diet has three phases: short elimination, reintroduction, and long-term personal plan. During reintroduction, you can test raisins on a calm gut day. Start with 1 teaspoon. Wait and watch. Step up to 2 teaspoons, then the full tablespoon on different days. Log symptoms, sleep, and stress so you can spot patterns.
Evidence, Tools, And Where To Learn More
The Monash team created the lab testing behind the traffic light system and keeps an up-to-date food guide in the Monash FODMAP App. For a plain-English overview of the diet and who it helps, see the Cleveland Clinic low FODMAP diet page. Both are handy if you want deeper background or a refresher before reintroduction.
Key Takeaway
If you came here asking, are raisins a low-fodmap food?, the short answer is yes at 13 g. Keep the measure honest, build balanced meals around it, and test your own limits once your gut is calm. If a friend asks you later, are raisins a low-fodmap food?, you can share the same one-tablespoon rule and these simple ways to use it.