Are Dates Low FODMAP? Here’s What Monash University Says

In short: Yes, dates can be part of a low FODMAP diet, but the amount you eat is key. Monash University testing shows that small portions are safe during the elimination phase, while larger portions can push FODMAP levels too high.

In this guide, we’ll explore:

• How FODMAPs work
• Monash-tested safe serves for different types of dates
• Why some people react to dates
• Simple, delicious ways to include them in your diet
• What to watch out for if you have IBS

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Understanding FODMAPs and Why Dates Can Be Tricky

The low FODMAP diet is an evidence-based approach created by researchers at Monash University in Melbourne. It’s designed to help people with irritable bowel syndrome (IBS) and other gut sensitivity conditions reduce symptoms like bloating, cramps, gas, and diarrhoea.

FODMAP stands for:

• Fermentable
• Oligosaccharides (fructans & GOS)
• Disaccharides (lactose)
• Monosaccharides (excess fructose)
• And
• Polyols (sorbitol & mannitol)

These are types of carbohydrates that can be poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them, producing gas and drawing in water, leading to discomfort for some people.

Dates contain two FODMAP groups:

• Sorbitol (a polyol): a sugar alcohol that can draw water into the gut
• Fructans: chains of fructose molecules that can be fermented

This is why eating too many dates at once can cause symptoms, even though they’re a natural, nutrient-rich food.

Monash University’s Findings on Dates

Monash University regularly tests foods for their FODMAP content and updates the results in their Low FODMAP Diet App. This is the gold standard for reliable, evidence-based portion guidance.

Regular dried dates

• Low FODMAP serve: up to 5 dates (about 30 g)
• Above this, sorbitol and fructan levels become high enough to trigger symptoms in sensitive individuals.

Medjool dates

• Low FODMAP serve: 1 date (about 20 g)
• Medjool dates are naturally larger, juicier, and sweeter, but also higher in FODMAPs per fruit.

Remember: It’s not that Medjool dates are “bad”; they just have a smaller safe serving size.

Choosing the Right Date Variety

While Monash has specifically tested regular dried dates and Medjool dates, you might come across other varieties. Here’s how to think about them:

• Deglet Noor dates: Common in supermarkets, similar in size to regular dried dates. Likely similar FODMAP content to Monash’s small date testing.
• Barhi or Halawi dates: Smaller and softer; safe portion may be closer to that of regular dried dates.
• Fresh vs dried: Drying dates concentrates their sugars, so fresh dates may have slightly different FODMAP profiles, but still need testing for accuracy.

Until other types are tested, it’s safest to apply the Monash portion sizes to any date you eat.

How to Eat Dates Without Overloading on FODMAPs

Spread them out

If you want more than one serving in a day, leave at least 2–3 hours between portions to avoid a build-up of FODMAPs in your digestive system.

Pair them with protein or fat

Eating dates alongside a source of protein or healthy fat can help slow digestion and reduce sudden sugar spikes; think nuts, seeds, or lactose-free yoghurt.

Watch for “FODMAP stacking”

If you’ve already eaten other high-sorbitol foods (like blackberries, apricots, or avocado) or high-fructan foods (like garlic or onions) in the same meal, you might want to keep your date portion smaller.

Simple Low-FODMAP Date Recipes

1. Peanut Butter Stuffed Medjool Date

• Ingredients: 1 Medjool date, 1 tsp peanut butter
• Method: Split the date open, remove the pit, and fill with peanut butter. Optional: sprinkle with salt, cinnamon or cocoa.

2. Berry & Date Smoothie

• Ingredients: 3 small dates, 1 cup lactose-free milk or almond milk, ½ cup blueberries, 1 tbsp chia seeds
• Method: Blend until smooth. Serves 1.

3. Date & Oat Energy Balls

• Ingredients: 5 small dates, ½ cup rolled oats, 2 tbsp almond butter, 1 tsp cocoa powder
• Method: Pulse all ingredients in a food processor. Roll into 6 balls. Keep to 1–2 balls per serving.

Benefits of Dates (Beyond FODMAPs)

Dates are more than just a sweet treat; they’re packed with:

• Fibre: supports digestion and bowel regularity
• Potassium: helps regulate fluid balance and muscle function
• Magnesium: important for muscle relaxation and heart health
• Natural sweetness: allows for less added sugar in recipes

But remember: even healthy foods can trigger symptoms if the portion is too large for your tolerance.

Reintroducing Dates After the Elimination Phase

Once you’ve completed the elimination phase of the low FODMAP diet, you can start reintroducing foods to see what your body can handle.

With dates, you might:

1. Start with the safe serving.
2. Gradually increase, for example, from 5 small dates to 7, or from 1 Medjool date to 1½.
3. Monitor symptoms for 24–48 hours.

If you feel fine, you may have a higher tolerance than the average tested limit. If not, return to the safe serving.

FAQs About Dates and FODMAPs

Final Thoughts

So, are dates low FODMAP? Yes, in the right amount.

Thanks to Monash University’s research, we know that:

• Small dried dates: up to 5 per serve (30 g)
• Medjool dates: 1 per serve (20 g)

They can be a naturally sweet, fibre-rich addition to your diet, as long as you enjoy them mindfully.

If you want the most up-to-date FODMAP information, the Monash University Low FODMAP Diet App is the most reliable tool you can have in your pocket.