Are Grapes Low FODMAP? Red, Green, Raisins, and Wine Guide

Yes, grapes are low FODMAP at a standard serving of about 6 grapes (28g), but the portion is smaller than most people expect. Grapes contain fructose that accumulates quickly as the serving size increases. At around 15 or more grapes, the fructose content moves into moderate to high territory. This makes grapes one of the more portion-sensitive fruits on the low-FODMAP diet.

The good news is that at a controlled serving, grapes are a refreshing, sweet snack that fits safely into a low-FODMAP eating plan. The important thing is to count rather than grab handfuls.

Why Are Grapes Limited on a Low-FODMAP Diet?

Grapes contain fructose in excess of glucose. When a fruit has more fructose than glucose, the surplus fructose relies on a slower, less efficient absorption pathway in the small intestine. For people with IBS — many of whom have reduced fructose absorption capacity — this excess fructose passes to the large intestine where it is fermented by gut bacteria, producing gas and drawing water into the bowel.

The fructose content of grapes is moderate per grape, but grapes are small and easy to eat in large numbers. Most people eat 15-30 grapes in a sitting without thinking, which can easily exceed the FODMAP threshold. The small safe serving of 6 grapes reflects this concern.

FODMAP Breakdown: Grapes and Grape Products

Grape Product	Serving Size	FODMAP Level	FODMAP Type	Notes
Grapes (red or green)	6 grapes (28g)	Low	Fructose	Safe standard serve
Grapes (red or green)	15+ grapes (70g+)	Moderate-High	Fructose	Likely to trigger symptoms
Raisins	1 tbsp (13g)	High	Fructose	Avoid during elimination
Sultanas	1 tbsp (13g)	High	Fructose	Same as raisins
Currants (dried)	1 tbsp (10g)	High	Fructose	Concentrated fructose
Grape juice	1/2 cup (125ml)	High	Fructose	Very concentrated
Dry red wine	1 glass (150ml)	Low	None significant	Sugars fermented to alcohol
Dry white wine	1 glass (150ml)	Low	None significant	Sugars fermented to alcohol
Sweet/dessert wine	1 glass (150ml)	Moderate	Fructose	Residual sugar remains
Balsamic vinegar	1 tbsp (15ml)	Low	Trace fructose	Safe in small amounts

Red Grapes vs. Green Grapes

From a FODMAP perspective, there is no meaningful difference between red and green grapes. Both varieties contain similar amounts of fructose and glucose. The color difference comes from anthocyanins (pigment compounds with antioxidant properties) present in red and purple grapes but not in green varieties.

Choose whichever color you prefer. The FODMAP content is the same, and the safe serving of about 6 grapes applies equally to both.

Other grape varieties follow the same pattern:

• Black/Concord grapes: Same FODMAP profile as red and green
• Cotton candy grapes: Higher in sugar overall, likely similar or slightly higher FODMAP risk — treat conservatively
• Champagne grapes (small seedless): Same per-gram FODMAP content, but their tiny size makes it easy to overeat

Why Raisins Are High FODMAP

Raisins are simply dried grapes, but the drying process removes water while retaining all the sugar. This concentrates the fructose content dramatically. A small box of raisins (about 40g) contains the fructose equivalent of a very large serving of fresh grapes.

Just 1 tablespoon (13g) of raisins is high FODMAP. This makes raisins one of the dried fruits to avoid during the elimination phase, alongside dried mango, dried apricots, and dates.

Raisins are also a common hidden ingredient in:

• Trail mix and granola
• Bran cereals and oatmeal mixes
• Breads and baked goods (raisin bread, hot cross buns)
• Couscous salads and grain bowls
• Some curry dishes and rice pilafs

When checking packaged foods, look for raisins, sultanas, currants, and “dried vine fruit” on ingredient lists. Scanning packaged foods with FODMAPSnap can help you quickly identify products that contain dried grape products.

The Wine Connection

One of the more interesting aspects of grapes and FODMAPs is what happens during wine production. The fermentation process converts most of the grape sugars (fructose and glucose) into alcohol. This means that dry wines — both red and white — retain very little residual sugar and are low FODMAP at a standard glass (150ml).

Safe wine choices:

• Dry red wines (Cabernet Sauvignon, Merlot, Pinot Noir, Shiraz)
• Dry white wines (Sauvignon Blanc, Pinot Grigio, Chardonnay)
• Brut sparkling wines and Champagne (dry styles)

Wines to be cautious with:

• Sweet wines (Moscato, Riesling Spatlese, dessert wines)
• Port and sherry
• Late-harvest wines
• Wine coolers and sweet wine cocktails

Important caveat: While wine may be low FODMAP, alcohol itself can irritate the gut, increase gut permeability, and alter motility. Many people with IBS find that alcohol triggers symptoms through non-FODMAP mechanisms. If wine bothers you regardless of type, the alcohol itself may be the issue.

Also note that red wine contains histamine, which some IBS patients with concurrent histamine intolerance may react to. This is separate from FODMAP content.

Grape Juice: Avoid During Elimination

Grape juice concentrates the fructose from many grapes into a small volume of liquid. Even a half cup of grape juice provides far more fructose than the safe serving of whole grapes. Avoid grape juice during the elimination phase.

If you enjoy grape flavor in drinks, a small splash of grape juice heavily diluted with water may be tolerable, but whole fruits are always a better choice than juices for FODMAP management.

Balsamic Vinegar

Balsamic vinegar is made from grape must (pressed grapes) that has been aged. The fermentation and aging process significantly reduces the sugar content. Monash University has found balsamic vinegar to be low FODMAP at 1 tablespoon (15ml), making it a safe option for salad dressings and cooking.

Traditional aged balsamic vinegar and balsamic glaze (reduced balsamic) may have slightly higher sugar content due to concentration, but at typical drizzle amounts they are generally fine.

Grapes and Fructose Stacking

Given that grapes have a relatively small safe serving, fructose stacking is a real concern. Eating 6 grapes alongside blueberries, strawberries, and a banana could push your total fructose intake too high.

If you include grapes in a fruit salad or mixed fruit bowl, reduce the portions of each individual fruit to account for the combined fructose load. A sensible approach is to limit fruit intake to one or two servings per sitting, choosing low-FODMAP fruits and keeping each to a standard or slightly reduced portion.

Reintroduction of Grapes

During the fructose reintroduction phase, grapes make a good challenge food:

1. Day 1: 6 grapes (28g — baseline low-FODMAP serve)
2. Day 2: 12 grapes (56g)
3. Day 3: 20 grapes (93g)

Monitor symptoms for 24-48 hours after each portion. This will help you determine how much fructose from grapes your gut can handle comfortably.

Key Takeaways

• Grapes are low FODMAP at about 6 grapes (28g) — a smaller serving than most people expect
• Red and green grapes have the same FODMAP profile
• Raisins, sultanas, and currants are high FODMAP due to concentrated fructose — avoid during elimination
• Dry wines are low FODMAP because fermentation converts sugars to alcohol
• Grape juice is high in fructose and should be avoided
• Balsamic vinegar is safe at 1 tablespoon
• Watch for fructose stacking when combining grapes with other fruits

Related Reading

• Are Strawberries Low FODMAP? — A fruit with a more generous safe serving
• Are Blueberries Low FODMAP? — Another portion-sensitive fruit
• Bananas and FODMAPs — How ripeness affects fructose content
• Honey and FODMAPs — Another high-fructose food to understand

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.