Are Pears Low FODMAP? What You Need to Know About This High-FODMAP Fruit
So, are pears low FODMAP?
Unfortunately, no — most pears are high FODMAP and can trigger IBS symptoms, especially during the elimination phase of the diet.
Let’s take a closer look at why pears are high FODMAP, which types are more problematic, and if there’s any way to enjoy them without the bloat.
Why Are Pears High FODMAP?
Pears contain two main FODMAP groups that are known to trigger symptoms in people with IBS:
- Excess fructose – a naturally occurring sugar that’s poorly absorbed in the small intestine
- Sorbitol – a sugar alcohol (polyol) that can cause bloating, gas, and cramping in sensitive individuals
This one-two punch of FODMAPs makes pears especially problematic — even in small amounts.
What Types of Pears Have Been Tested?
According to Monash University, which is the gold standard for FODMAP testing, most varieties of fresh pear are considered high FODMAP, including:
- Packham pears
- Williams pears
- Nashi (Asian) pears
- Brown Beurre
- Red Sensation
- Bosc pears
All of these tested high in both fructose and sorbitol, making them a common trigger food for IBS sufferers.
Even a small serving — as little as ⅓ of a pear — is considered high FODMAP.
What About Canned or Cooked Pears?
Unfortunately, cooking or canning doesn’t reduce the FODMAP content in a meaningful way. Canned pears are often stored in fruit juice or syrup, which adds even more fructose.
Even when drained or rinsed, canned pears remain high FODMAP due to the naturally high sorbitol and fructose content in the fruit itself.
Is There Any Way to Eat Pears on a Low FODMAP Diet?
If you’re in the elimination phase of the low FODMAP diet, it’s best to avoid pears completely.
However, once you reach the reintroduction phase, you may choose to test small portions of pear to see how your body responds. Everyone’s tolerance is different — and what triggers one person may be perfectly fine for another in moderation.
If you do test pears, start with a very small portion (less than ⅛ pear) and track your symptoms carefully.
FODMAP-Friendly Alternatives to Pears
Looking for sweet, juicy fruit options that won’t upset your stomach? Try:
- ✅ Kiwi – low FODMAP at 1 medium fruit
- ✅ Strawberries – low FODMAP up to 10 medium berries
- ✅ Oranges – safe at 1 small orange (130g)
- ✅ Unripe bananas – low FODMAP at ⅓ medium banana
- ✅ Blueberries – low FODMAP up to ¼ cup (40g)
These fruits offer that same juicy, sweet satisfaction — without the FODMAP overload.
Are Pears Low FODMAP?
- ❌ No — pears are high FODMAP due to excess fructose and sorbitol
- ❌ All common varieties tested high, even in small portions
- ✅ Best to avoid during the elimination phase
- ⚠️ Can be tested in tiny amounts during the reintroduction phase, based on tolerance
Final Thoughts
While pears are nutritious and naturally sweet, they’re also one of the more common FODMAP triggers for people with IBS. If you’re in the elimination phase of the low FODMAP diet, it’s safest to skip them for now — but don’t worry, there are plenty of gut-friendly fruit options to keep your plate colorful and satisfying.
Need help creating a personalized low FODMAP fruit guide or building snack ideas around your favorite flavors? I’m here to help you keep it simple — and symptom-free. 🍐💚
