Fresh apricots are not low FODMAP. They contain polyols, a type of sugar alcohol that draws water into the gut and can trigger bloating, gas, and diarrhea in people with IBS. Monash University, the leading authority on FODMAP testing, lists apricots among the fruits to eliminate during the restriction phase of a low FODMAP diet.
Why Apricots Are High in FODMAPs
Apricots belong to the stone fruit family, and most stone fruits are high in polyols, specifically sorbitol. Your small intestine absorbs sorbitol slowly, and in sensitive individuals, the unabsorbed sugar moves into the large intestine where gut bacteria ferment it. That fermentation produces gas, and the excess water sorbitol pulls into the bowel can cause loose stools or cramping.
Other stone fruits that share this problem include peaches, nectarines, plums, and cherries. If you react to one of these, you’ll likely react to the others in similar portions. Dried apricots are even more concentrated in sorbitol per serving, making them a particularly common trigger.
Apricot Jam Is a Different Story
Interestingly, apricot jam in small amounts appears to be low FODMAP. Monash University research suggests that a two-tablespoon serving of apricot jam falls within low FODMAP limits. The cooking and processing involved in making jam changes the sugar concentration enough that a typical serving stays under the threshold.
That said, check the ingredients list. Some commercial jams add high fructose corn syrup, honey, or fruit juice concentrates, all of which introduce excess fructose, another FODMAP category. A simple jam made with sugar, apricots, and pectin is your safest option. Stick to the two-tablespoon serving size rather than being generous with it.
Low FODMAP Fruits to Try Instead
If you’re craving something sweet and fruity, plenty of options work well on a low FODMAP diet at standard serving sizes:
- Cantaloupe and honeydew melon: These have a similar soft, sweet quality to ripe apricots and work well in fruit salads or smoothies.
- Strawberries and blueberries: Reliable choices with natural sweetness and enough tartness to feel satisfying.
- Kiwifruit: Bright, slightly tangy flavor with the added benefit of natural enzymes that support digestion.
- Oranges and mandarins: Easy to portion and carry, with a sweetness that pairs well in recipes where you might otherwise use apricot.
- Raspberries: A good match if you enjoy apricots for their slight tartness.
Bananas, grapes, and passionfruit also fall on the safe list. The common thread is that these fruits are low in sorbitol and don’t contain excess fructose at normal portion sizes.
Fruits to Avoid Alongside Apricots
The full list of high FODMAP fruits is worth knowing so you don’t accidentally swap one trigger for another. Along with apricots, avoid apples, pears, watermelon, blackberries, cherries, lychees, nectarines, peaches, and plums during the elimination phase. Avocado is also high in polyols at larger servings, though a small portion (about one-eighth of a whole avocado) is typically tolerated.
Portion Size Matters More Than You Think
FODMAP levels are dose-dependent. A food that’s safe at a small serving can become a problem at a larger one, and some foods labeled “high FODMAP” might be tolerable in tiny amounts. With apricots, however, even a single fresh fruit contains enough sorbitol to cause symptoms in most sensitive individuals, so there isn’t really a safe small portion during the elimination phase.
During the reintroduction phase, you can test apricots deliberately. This means eating a small, measured amount on its own (without other FODMAP-containing foods) and tracking symptoms over 24 to 48 hours. Some people discover they handle sorbitol better than expected and can include a small amount of apricot occasionally. Others confirm it’s a reliable trigger and choose to avoid it long-term.
Keep in mind that FODMAP tolerance is cumulative throughout the day. You might handle a bite of apricot in isolation but get symptoms if you’ve already eaten other moderate FODMAP foods earlier. Tracking your total intake across meals, rather than judging each food in isolation, gives you the most accurate picture of what your gut can handle.