FODMAP food guide
Is orange low FODMAP?
FODMAP score
10
Low FODMAP
Yes — Orange is low FODMAP in normal servings and is generally well tolerated by people with IBS.
Low-FODMAP serving
1 medium navel orange (130 g)
Becomes high FODMAP at
more than 1 1/4 oranges (155 g)
Low FODMAP at typical servings; a reliable safe citrus choice.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores orange at a serving of 1 medium navel orange (130 g); at more than 1 1/4 oranges (155 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.
Excess Fructose
Oranges carry fructose and glucose in fairly even balance, which is why a whole medium fruit sits low - it is the second orange in a sitting that pushes fructose past the comfortable range. Weigh the peeled flesh, not the fruit with skin. Juice is the main trap: a small glass takes 2-3 oranges' worth of sugar with none of the flesh to slow it, so about a third of a glass (75 ml) is the equivalent portion. Mandarins and blood oranges have their own smaller figures rather than sharing this one.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.