This tropical juice is naturally sweet and full of fresh pineapple flavor. It’s smooth, mildly tangy from lemon, and has a touch of ginger warmth. Made with only FODMAP-approved ingredients, it’s ideal for anyone managing IBS or looking for something light and digestive-friendly. You can make it in minutes—no special equipment needed, just a blender and sieve!

Ingredients Needed:

3 cups pineapple: ripe, fresh, diced (about 1 medium pineapple)
1 cup water: for blending
2 tablespoons sugar: regular white sugar, not honey
Juice of ½ lemon: fresh-squeezed
1 inch ginger (optional): fresh, peeled
Ice cubes (optional): for serving
Mint sprigs (optional): for garnish

How To Make Low FODMAP Pineapple Juice:

Prep the Pineapple:
Peel, core, and dice the pineapple. You can use a pineapple corer if you have one.

Blend Everything Together:
In a blender, combine the diced pineapple, water, sugar, lemon juice, and ginger (if using). Blend until smooth.

Strain the Juice:
Pour the juice through a mesh sieve into a bowl or jug to remove fiber and pulp.

Adjust & Serve:
If the juice is too thick, stir in a little more water. Pour into glasses over ice and garnish with mint.

Recipe Tips:

Keep portions to 1 cup per serving to stay within Low FODMAP limits.
Use only fresh pineapple — canned may have added sugars or juice concentrates.
Ginger adds flavor and is gut-friendly in small amounts.
Chill the juice in the fridge before serving for best taste.

How to Store & Reheat:

Room Temperature: Not recommended — always refrigerate.
Fridge: Store in a sealed jug for up to 2 days.
Freezer: Freeze in portions for up to 1 month. Thaw in fridge and stir before drinking.

Nutrition Facts (per serving):

Calories: 86
Sodium: 2mg
Protein: 0.6g
Fat: 0.2g
Carbs: 22g
Fibre: 1.7g
Sugar: 18g

FAQs:

Is pineapple juice Low FODMAP?
Yes, fresh pineapple juice is Low FODMAP if limited to 1 cup (140g pineapple per serve).

Can I use canned pineapple?
Canned pineapple in juice may be okay, but always check for added high FODMAP ingredients like syrup or concentrates.

Is honey Low FODMAP?
No, honey is high FODMAP. Use regular white sugar or maple syrup in small amounts instead.

Can I skip the ginger?
Yes! It’s optional. But a small amount is Low FODMAP and adds great flavor.

How much lemon juice is safe on a Low FODMAP diet?
Half a lemon spread across 4 servings is Low FODMAP and safe for most.

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