FODMAP food guide
Is dates low FODMAP?
FODMAP score
75
High FODMAP
No — Dates is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
about 4 small pitted dates (30 g) — just 1 if they are medjool
Becomes high FODMAP at
beyond about 8 small pitted dates (60 g)
Very high in fructans and fructose; even one or two dates commonly trigger symptoms.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores dates at a serving of about 4 small pitted dates (30 g) — just 1 if they are medjool; at about 8 small pitted dates (60 g) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
Figures are for regular small pitted (deglet-style) dates. Medjool dates are much larger and juicier — cap at 1 date (20 g). Sorbitol also creeps in above the low serve, and date paste or syrup in snack bars concentrates the load further.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.