Are Cherries Low FODMAP? Sorbitol Content, Alternatives, and Safe Options

Cherries are high FODMAP due to a double load of sorbitol and excess fructose, making them one of the more problematic fruits for people with IBS. Unlike some high-FODMAP foods where portion control allows you to enjoy a meaningful serving, the safe amount of cherries is so small — just 3 cherries according to Monash University — that most people find it easier to avoid them entirely during the elimination phase.

This applies to all common varieties of sweet cherries, including Bing, Rainier, and other fresh eating cherries. Tart (sour) cherries have a similar FODMAP profile. The sorbitol and fructose content makes cherries a consistent trigger for bloating, gas, and abdominal discomfort in people sensitive to polyols or fructose.

Why Are Cherries Such a Strong Trigger?

Cherries are problematic because they contain not one but two different FODMAP types in significant amounts:

Sorbitol (polyol): Cherries are one of the highest natural sources of sorbitol among commonly eaten fruits. Sorbitol is a sugar alcohol that is absorbed slowly and incompletely in the small intestine. For people with IBS, unabsorbed sorbitol draws water into the intestinal lumen through osmosis and is fermented by gut bacteria, producing gas.

Excess fructose: In addition to sorbitol, cherries contain more fructose than glucose, creating a fructose excess. This means cherries trigger two separate malabsorption pathways simultaneously, which is why they tend to cause more severe symptoms than foods that contain only one FODMAP type.

This combination is shared by several other stone fruits:

Stone Fruit	Sorbitol	Excess Fructose	FODMAP Status	Safe Amount
Sweet cherries	High	Yes	High FODMAP	~3 cherries
Peaches	High	Moderate	High FODMAP	Small amounts
Plums	High	Moderate	High FODMAP	Small amounts
Nectarines	High	Yes	High FODMAP	Small amounts
Apricots	High	Moderate	Moderate-High	1 small apricot
Avocado	Moderate	No	Dose-dependent	1/8 avocado

The pattern is clear: stone fruits as a group tend to be high in sorbitol. If you react to cherries, you will likely also react to peaches, plums, and nectarines.

Fresh Cherries: Understanding the Threshold

Monash University’s testing shows that 3 cherries are low FODMAP, while larger amounts quickly become moderate and then high FODMAP. The practical challenge is obvious — 3 cherries is barely a taste. For most people, the choice during the elimination phase comes down to either eating 3 cherries (which feels unsatisfying) or skipping them entirely (which is simpler).

During the personalization phase, after you have tested your sorbitol and fructose tolerance, you may find that you can comfortably eat 5 to 8 cherries. Some people with mild polyol sensitivity discover they can handle moderate amounts of stone fruits. But for people with high sorbitol sensitivity, even 3 to 4 cherries may cause noticeable symptoms.

Cherry Juice: Concentrated Risk

Cherry juice — both sweet and tart — is high FODMAP and should be avoided. A single glass of cherry juice contains the concentrated sugars from dozens of cherries, delivering a massive sorbitol and fructose load. The fiber that would have slowed absorption in whole cherries has been removed, allowing the sugars to reach the gut rapidly.

Tart cherry juice has gained popularity for its potential sleep-promoting and anti-inflammatory benefits (due to natural melatonin and anthocyanin content). If you currently use tart cherry juice for these purposes and cannot tolerate it, consider these alternatives:

• For sleep: Discuss melatonin supplements with your doctor
• For inflammation: Include anti-inflammatory omega-3-rich foods like salmon and walnuts
• For antioxidants: Eat low-FODMAP berries like raspberries and strawberries, which are also rich in anthocyanins

Dried Cherries

Dried cherries concentrate all the sugars into a much smaller volume, making them even more problematic than fresh. A small handful of dried cherries (about 30g) contains the equivalent sorbitol and fructose of roughly one cup of fresh cherries. Most commercially dried cherries are also sweetened with added sugar or fruit juice concentrate, further increasing the FODMAP load.

Dried cherries are commonly found in trail mixes, granola, baked goods, and salads. Check ingredient lists carefully, as dried cherries sometimes appear where you might not expect them. Using FODMAPSnap to scan packaged foods can help you catch hidden dried cherry ingredients.

Maraschino Cherries

Maraschino cherries undergo extensive processing: they are bleached, pitted, and preserved in a syrup solution with artificial coloring (usually Red No. 40) and flavoring. While this heavy processing may alter the original FODMAP content somewhat, the syrup they sit in often contains high-fructose corn syrup or other concentrated sweeteners that are high FODMAP.

The safest approach is to avoid maraschino cherries during the elimination phase. They are typically consumed in small quantities (one on a cocktail, a few on a sundae), so if you tolerate them during the personalization phase, the occasional maraschino cherry is unlikely to cause issues for people with mild sensitivity.

Best Low-FODMAP Alternatives to Cherries

If you miss the sweet, rich flavor of cherries, these fruits offer enjoyable alternatives:

Raspberries: Low FODMAP at 30 berries, with a sweet-tart flavor and deep color similar to cherries. Excellent in the same applications — on yogurt, in baking, in smoothies.

Strawberries: Low FODMAP at 10 medium berries (140g) — the most generous serving among berries. Sweet and versatile.

Grapes: Red grapes are low FODMAP at about 6 grapes and provide a sweet, juicy snacking experience. Not a large safe serving, but more practical than 3 cherries.

Pineapple: Low FODMAP at 1 cup. While not flavor-similar to cherries, pineapple satisfies the craving for sweet, juicy fruit.

Kiwi: Low FODMAP at 2 small fruits. Sweet, nutritious, and available year-round.

Firm bananas: Low FODMAP when firm (unripe to just ripe). Convenient and widely available.

Cherry Flavor Without Cherries

If you specifically want cherry flavor in recipes or beverages:

Cherry extract: Pure cherry extract (check ingredients for alcohol and no added FODMAP ingredients) can provide cherry flavor to baked goods without the FODMAP load. A few drops contain negligible amounts of actual fruit sugars.

Cherry-flavored tea: Some herbal teas use cherry flavoring that does not contain actual cherry juice. Check the ingredients to confirm.

Sorbitol Reintroduction With Cherries

During the FODMAP reintroduction phase, cherries can be used as a challenge food for testing sorbitol sensitivity. The typical protocol:

• Day 1: 3 cherries
• Day 2: 6 cherries
• Day 3: 10 cherries

Monitor symptoms carefully after each test. Many people discover that their sorbitol threshold falls somewhere in the 4 to 8 cherry range, meaning they can tolerate a small handful but not a full bowl. This personalized information is valuable for your long-term diet — tracking your reintroduction results with FODMAPSnap gives you a reliable record of your individual thresholds.

Key Takeaways

• Cherries are high FODMAP due to both sorbitol and excess fructose — a double trigger
• Only 3 cherries are considered low FODMAP, which is impractical for most people
• Cherry juice concentrates the FODMAPs and should be avoided
• Dried cherries are even more problematic due to sugar concentration
• Stone fruits as a group (peaches, plums, nectarines) share similar FODMAP profiles
• Raspberries, strawberries, and grapes are the best flavor alternatives

Related Articles

• Is Avocado Low FODMAP?
• Are Raspberries Low FODMAP?
• FODMAP Food Guide: What You Can and Can’t Eat

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.