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are apples low fodmap — 20g Pink Lady apple slices on a digital kitchen scale

En-cas Croquant Pomme Pink Lady et Cheddar Vieilli

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
Are apples low FODMAP? Yes, at exactly 20g per serving. This Monash-verified snack pairs 20g of Pink Lady apple with aged cheddar for a safe, IBS-friendly bite that won't trigger sorbitol or excess fructose symptoms.
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Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Snack
Cuisine American
Servings 1 serving
Calories 190 kcal

Equipment

  • Digital kitchen scale Essential portions must be weighed, not estimated
  • Sharp paring knife
  • Small cutting board

Ingredients
  

  • 20 g Pink Lady apple, thinly sliced (weighed approx. 2 thin slices, skin optional)
  • 30 g aged cheddar cheese, sliced (low lactose safe in Low FODMAP)
  • 16 g peanut butter, smooth, no added honey (safe at 32g max use 16g to avoid stacking)

Instructions
 

  • Wash the Pink Lady apple thoroughly under cold running water. Do not skip this step; surface residues can affect taste.
  • Place a small plate on your digital kitchen scale and tare to zero. Slice the apple thinly and add slices until the scale reads exactly 20g. Remove any excess. This step is non-negotiable. Visual estimation is unreliable.
  • Arrange the 20g of apple slices on a small plate. Add 30g of aged cheddar and 16g of smooth peanut butter on the side. The fat and protein in cheddar and peanut butter slow gastric emptying, giving the GLUT5 transporter more time to process the fructose load gradually.

Notes

FODMAP Stacking Warning: Do not consume other sorbitol sources (avocado, blackberries, stone fruits) within 3 hours of this snack. Always weigh your apple to exactly 20g; do not estimate by eye. Storage: Consume immediately after slicing; apple oxidizes quickly. Substitution: Granny Smith may be used at 25g per FODMAP Friendly data.

Nutrition

Calories: 190kcalCarbohydrates: 5gProtein: 11gFat: 15gSaturated Fat: 8gCholesterol: 40mgSodium: 260mgFiber: 1.5gSugar: 3.5g
Keyword are apples low fodmap, fodmap safe, granny smith fodmap, gut health, ibs friendly, low fodmap, low fodmap snack, monash approved, pink lady apple, sibo diet
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