IBD-Friendly Fruit Salad
Cool melon cubes and ripe banana in a honey-lime drizzle—naturally sweet, gentle on the gut, and packed with vitamins A and C.
IBD-Friendly Fruit Salad
Cool melon cubes and ripe banana in a honey-lime drizzle—naturally sweet, gentle on the gut, and packed with vitamins A and C.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- High FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Select 3-4 fruits from the list based on your personal tolerance and what looks freshest at the market.
Tip: Choose 3-4 fruits based on what looks freshest and what you tolerate wellRinse all fruits under cool running water, including those you'll peel.
Peel and cube the melons into 1-inch pieces. Aim for uniform sizes so they look polished in the bowl and cook (or chill) evenly.
Equipment: cutting board, chef's knifeSlice the banana just before serving to prevent browning. If including kiwi, peel completely and slice into rounds.
Tip: Slice banana just before serving to prevent browningCombine all prepared fruit in a large serving bowl, distributing colors evenly for visual appeal.
Equipment: large serving bowlFor the optional dressing, whisk together honey and lime juice in a small bowl until the honey dissolves completely—about 30 seconds of vigorous whisking.
Tip: Whisk vigorously until honey fully dissolvesDrizzle the honey-lime dressing over the fruit and toss gently with a large spoon, being careful not to bruise the softer pieces.
Tear fresh mint leaves and scatter over the top for a pop of color and subtle aroma.
Serve immediately for the crispest texture, or refrigerate covered for up to 4 hours.
Tip: Flavors meld beautifully when chilled, but texture is crispest when fresh
Notes
Storage
Refrigerate in an airtight container for up to 4 hours for best quality. The fruit releases water as it sits, so drain excess liquid before serving leftovers. Melon and papaya hold up best; banana browns quickly.
Banana ripeness matters
Choose firm, slightly underripe bananas with green tips—they're lower in FODMAPs. As bananas ripen and develop brown spots, their fructan content increases. One medium firm banana is low FODMAP; ripe bananas should be limited to one-third per serving.
Grape caution (2024 update)
Monash University retested grapes in 2024 and found they're now high FODMAP. Stick to just 2 grapes per serving if including them, or skip entirely if you're FODMAP-sensitive.
Skip the kiwi skin
Always peel kiwi completely—the fuzzy skin is high in insoluble fiber and can irritate the gut lining. The bright green flesh is where the digestive enzymes live anyway.
Papaya's digestive advantage
If you can find it, papaya contains papain, a natural digestive enzyme with anti-inflammatory properties. Some research suggests papain may help support gut health in IBD.
SCD alternative
This recipe isn't fully SCD-compliant due to honey (a gray area—technically legal but high in natural sugars). For strict SCD, skip the dressing entirely and rely on the fruit's natural sweetness.
Dressing alternatives
Skip the lime if citrus bothers you. Try a drizzle of pure maple syrup or a splash of coconut milk for richness without acidity.
AIP modification
This recipe isn't AIP-compliant due to honey. Use maple syrup instead, though note that increases natural sugars.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
