FODMAP food guide
Is plum low FODMAP?
FODMAP score
70
Moderate
In small portions — Plum is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1 1/2 tsp diced (5 g)
Becomes high FODMAP at
1 medium plum (about 66 g)
High in sorbitol; even one plum can trigger symptoms, so portions must be tiny.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores plum at a serving of 1 1/2 tsp diced (5 g); at 1 medium plum (about 66 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.
Sorbitol
Sorbitol is the limiter and the window is very small — one medium plum (66 g) is a high serve, so plum works as a few diced pieces stirred through yogurt or a salad rather than a fruit eaten whole. Current datasets flag fructans alongside the sorbitol at the same serves, and dried plums (prunes) concentrate everything several times over by weight.
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.