Is Watermelon Low FODMAP? What You Should Know Before Taking a Bite

Here's why this summertime favorite might not be the best option for sensitive stomachs, and what you can try instead if you're craving something sweet and hydrating.

Why Is Watermelon High FODMAP?

Even though watermelon seems like a light and healthy fruit, it contains high levels of fructose and polyols (specifically mannitol)—two types of FODMAPs known to cause digestive issues in people with IBS.

Fructose is a monosaccharide that, when consumed in excess of glucose, can be poorly absorbed in the small intestine. This imbalance leads to water being drawn into the gut and can trigger bloating, gas, and discomfort.

Mannitol, on the other hand, is a polyol—a sugar alcohol that also tends to ferment in the gut and cause digestive symptoms. Watermelon contains significant levels of both, which puts it firmly in the high FODMAP category.

How Much Watermelon Is Too Much?

Monash University—the researchers behind the low FODMAP diet—have tested watermelon and found that even small servings of 1/8 cup (about 20 grams) are considered high in FODMAPs. That means even a few small bites can be enough to trigger symptoms for people who are sensitive to fructose or mannitol.

As tempting as it might be, watermelon is best avoided entirely during the elimination phase of the diet. Later, during reintroduction, you might be able to test your tolerance with a very small amount—but it's not typically recommended as a first food to reintroduce.

What About Seedless or Mini Watermelon?

While seedless or smaller varieties of watermelon might differ slightly in taste or texture, they do not differ significantly in FODMAP content. The sugar composition is still high in fructose and mannitol, so they’re not considered low FODMAP either.

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Low FODMAP Alternatives to Watermelon

Craving something juicy and refreshing? There are plenty of fruits that are safe to enjoy on a low FODMAP diet. Here are a few to try instead:

• Cantaloupe (Rockmelon) – Low FODMAP in servings of up to 1/2 cup (90g)
• Honeydew melon – Low FODMAP at 1/2 cup (90g)
• Strawberries – Low FODMAP at up to 10 medium berries (150g)
• Pineapple – Low FODMAP in 1 cup (140g) servings
• Oranges – One medium orange is low FODMAP

These fruits provide a similar juicy texture and refreshing flavor without the high FODMAP risk.

Final Thoughts: Can You Eat Watermelon on a Low FODMAP Diet?

Sadly, no—not during the elimination phase. Watermelon is high in both fructose and mannitol, making it one of the more problematic fruits for those with IBS or FODMAP sensitivity.

That said, every body is different. If you’re in the reintroduction phase and want to test your tolerance, you can try a very small amount and track your symptoms. But for most people, it’s best to skip the watermelon and reach for safer options like cantaloupe or strawberries.

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