If you’re navigating the Low FODMAP Diet (perhaps because your gut has been feeling unsettled, noisy, or bloated) you may be wondering: are peaches low FODMAP?
Peaches are fragrant, soft, nostalgic fruits for many of us, especially in summer. But their FODMAP content requires careful understanding, particularly after the latest 2025 Monash updates.

Let’s walk through this with clarity and kindness, so you know exactly where peaches sit in your Low FODMAP journey and how to enjoy them safely (or what to choose instead).

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Are Peaches Low FODMAP? The Short Answer

Fresh peaches (yellow peaches) are not low FODMAP.

According to the 2025 Monash University update, yellow peaches contain sorbitol and fructose, both of which are common triggers for IBS symptoms. This makes them unsuitable during the elimination phase.

Canned peaches may be tolerated depending on the liquid they’re stored in

,but they still tend to be higher in fructose, so caution is needed.

Peach juice and dried peaches are high FODMAP

and are generally avoided.

But the story doesn’t end here. Not all peaches are the same, and the way they’re processed affects their FODMAP profile.

Let’s explore all the nuances so you can feel fully informed and supported.

Understanding Peaches on the Low FODMAP Diet

Peaches fall into the category of fruits that contain:

• Excess fructose (a type of FODMAP)
• Sorbitol (a polyol, also a FODMAP)

This double presence explains why peaches commonly cause bloating, cramps, or diarrhoea for individuals with IBS.

In the 2025 reintroduction document, Monash notes:

• Yellow peaches contain sorbitol and also primarily fructose.
• They may not be appropriate even as a challenge food for sorbitol reintroduction due to the mixed FODMAP content.
  

Understanding the updated testing is essential because many past Low FODMAP lists online still label peaches as “variable” or “small-serve low FODMAP,” which no longer reflects current data.

Fresh Peaches: Are They Low FODMAP?

Fresh Yellow Peaches

FODMAP Rating

Fresh yellow peaches are high FODMAP even in small portions because they contain:

• Sorbitol
• Fructose

This combination means that symptoms are likely even with modest servings.

Suitable During Elimination?

No. Fresh peaches should be avoided in the elimination phase.

Safe Serving Size?

There is no reliably low FODMAP serving size for fresh peaches at present.

This can feel disappointing, especially if peaches are tied to sweet summer memories. But don’t worry—there are many lovely alternatives that offer similar flavours without digestive consequences.

What About White Peaches?

White peaches are less extensively tested but tend to contain a similar FODMAP profile (fructose and sorbitol), meaning they are also typically considered high FODMAP.

If you wish to test your tolerance:

• Do so only in the reintroduction phase
• Use a very small portion (1–2 small slices)
• Avoid pairing with other high-fructose fruits

But always know: you don’t need to challenge peaches if they’re not essential to your diet.

Canned Peaches: A Maybe, With Important Conditions

Some people wonder whether canned peaches might be easier on digestion. And the answer is: possibly, but still with caution.

Canned Peaches in Natural Juice

FODMAP Considerations

Even peaches canned in natural juice still contain fructose and sorbitol from the fruit itself. However, the canning process slightly softens the fruit, which some people find gentler.

Possible Tolerance

If you wish to try canned peaches:

• Choose peaches canned in natural juice, not syrup
• Drain and rinse to reduce excess fructose
• Start with ¼ cup and assess how you feel

This is only recommended in the reintroduction phase, never elimination.

Canned Peaches in Syrup

These should be avoided entirely.

Why?

Syrup increases:

• Fructose concentration
• Total sugar load
• Digestive stress

This combination makes syrup-packed peaches firmly high FODMAP and unsuitable for IBS-sensitive individuals.

Peach Juice: Is It Low FODMAP?

Unfortunately, no.

Why Peach Juice Is High FODMAP

• Juicing concentrates fructose
• Removes fibre, which normally helps regulate sugar absorption
• Intensifies osmotic load in the digestive tract

Even small amounts of peach juice can trigger symptoms like bloating, diarrhoea, or cramping.

If you enjoy fruit juice, consider pineapple (in limited amounts) or freshly squeezed orange juice (which remains a typical fructose reintroduction food per Monash).

Are Dried Peaches Low FODMAP?

Absolutely not.

Dried fruits of any kind become concentrated sources of fructose and sorbitol.

Just a few pieces of dried peach can contain more than an entire fresh peach in FODMAP load.

Avoid throughout the elimination phase and reintroduction.

A Note on Peach-Flavoured Products

Peach flavourings are common in teas, yoghurts, drinks, and sweets. Whether these are high FODMAP depends on:

• Whether real peach is used
• Whether fructose syrup or polyols are added
• Fibre or prebiotic additives (like inulin)

Low-FODMAP-friendly peach flavouring?

If the flavour is artificial or natural essence, and the product contains no actual peach, it may be low FODMAP.

Always check labels for:

• Fructose
• Sorbitol
• Mannitol
• Inulin
• Fructo-oligosaccharides (FOS)
• Honey
• High-fructose corn syrup

When in doubt, choose simpler foods; your gut will thank you.

Why Do Peaches Trigger IBS Symptoms? A Gentle Explanation

Peaches contain two FODMAP groups, and this amplifies the likelihood of symptoms.

1. Fructose (a monosaccharide)

When fructose is in excess of glucose, it becomes more difficult for the small intestine to absorb. This can lead to:

• Gas
• Bloating
• Loose stools
• Abdominal pain

2. Sorbitol (a polyol)

Sorbitol draws water into the bowel and may ferment rapidly, triggering:

• Cramping
• Urgency
• Nausea
• Diarrhoea

Together?

The combination is challenging even for people without IBS—but for sensitive tummies, it can feel overwhelming. That’s why peaches tend to be the type of fruit your digestive system whispers “maybe not today” about.

And it’s okay. The Low FODMAP Diet is full of “yes” fruits too.

Low FODMAP Alternatives to Peaches

If you are missing the sweetness and softness of peaches, these fruits offer similar vibes while keeping to gentle FODMAP levels:

Low FODMAP Fruit Alternatives

• Strawberries (very well tolerated)
• Blueberries (small serves)
• Cantaloupe / rockmelon
• Pineapple (1 cup serve)
• Papaya
• Kiwifruit (also great for constipation)
• Oranges and mandarins
• Ripe bananas

Why these work

These fruits contain:

• Lower fructose
• No sorbitol (in most cases)
• Balanced sugars
• Fibre that supports gut motility

With a bit of culinary creativity, you can mimic that sunny, peachy feeling without the symptoms.

Delicious Low FODMAP “Peachy” Ideas (Without Using Peaches!)

1. Peach-Style Fruit Cups

Combine pineapple, cantaloupe, and a squeeze of lime. The colours and refreshing sweetness mimic peaches beautifully.

2. Smoothies

Blend papaya, pineapple, lactose-free yoghurt, and a touch of vanilla.
It offers the same creamy, summery joy.

3. Bake-Style Crumble

Use strawberries or blueberries as your fruit base and top with a low-FODMAP crumble.

4. Frozen Treats

Freeze cubes of orange and pineapple, then blend for a sorbet reminiscent of peach granita.

Peaches and the Reintroduction Phase: What the 2025 Update Means

Monash’s 2025 reintroduction guidance clarifies where peaches now sit:

• Yellow peaches contain sorbitol, but also primarily fructose and trace fructan.
• This mixed FODMAP profile makes them less suitable for sorbitol reintroduction.
• They are not listed as a primary reintroduction fruit because their results would not reliably reflect sorbitol tolerance.
  

What does this mean for you?

If you want to test peaches:

• Do so only after testing sorbitol and fructose separately.
• Expect that tolerance may be limited.
• Use small amounts and space tests out over several days.

Remember, reintroduction is a learning experience, not a test you must “pass.” Your body is the teacher. We simply listen.

Nutritional Benefits of Peaches (Beyond FODMAPs)

Even though peaches are high FODMAP, it’s lovely to acknowledge their nutritional strengths:

• Vitamin C
• Vitamin A (beta-carotene)
• Potassium
• Hydrating water content
• Soluble fibre

If and when you reintroduce peaches, you may enjoy these benefits again—but only when your gut is ready.

Gentle Reflections for Anyone Missing Peaches

It’s normal to feel a little sad or frustrated when you learn a favourite food isn’t suitable right now. The Low FODMAP Diet can sometimes feel restrictive, but it is temporary and purposeful.

The goal is not to eliminate peaches forever. Instead, it is to:

• Reduce symptoms
• Learn your personal thresholds
• Restore food freedom with time

Your gut has remarkable potential to adapt. And peaches may find their way back into your life later, even if not in unlimited amounts.

FAQs About Peaches and the Low FODMAP Diet