Dates have long been regarded as a nutrient-dense snack providing a good source of slow-burning energy that can hold you down in a pinch. They are especially popular in Middle Eastern and Islamic cultures, where they’re often served to break fast during Ramadan. Dates, consumed alongside water, are a staple way to provide the body with quick energy, nutrients and hydration, while gently reawakening the digestive system.
While dates are considered a healthy food in moderation (due to their high sugar content), those on a low FODMAP diet or monitoring their sugar intake should pay particular attention to how much they consume.
What is a FODMAP diet?
A FODMAP diet, or low-FODMAP diet, is a somewhat restrictive, but temporary diet carried out in three phases that includes a process of elimination and reintroduction.
FODMAP is an acronym used to describe a class of carbohydrates referred to as fermentable short-chain carbohydrates. These foods can be challenging to digest for some, particularly those who struggle with irritable bowel syndrome (IBS) or other chronic digestive issues.
Fermentable: Foods that gut bacteria feed on while converting them to gases.
Oligosaccharides: Soluble plant fiber known as prebiotics, which feed the good bacteria in your gut. Garlic, beans, lentils, onions and many wheat products fall under this category.
Disaccharides: Refers to lactose, present in dairy and breast milk.
Monosaccharides: Fructose is the fermentable sugar in this group, primarily found in fruits. To note, not all fruits are considered high FODMAP, and those that are may still be ok in smaller quantities.
Polyols (A&P): Found in sugar alcohols, often used as artificial sweeteners and sometimes found naturally in fruits.
The Three Phases of the FODMAP Diet
The FODMAP diet is executed in three distinct phases:
Phase 1: Elimination: During this phase, you eliminate all high-FODMAP foods for 2 to 4 weeks (sometimes longer). While this part can feel restrictive, there are still many foods you can consume.
Phase 2: Reintroduction: With the guidance of a nutrition professional, foods are gradually reintroduced while monitoring post-consumption symptoms. By the end of this process, you will have gained insight into which foods your digestive system tolerates and which cause digestive upset.
Phase 3: Maintenance: With the information gathered in the first two phases, you may return to a regular diet minus the foods you’ve identified as not well tolerated.
Who Benefits from a Low FODMAP Diet?
FODMAPS aren’t all bad. In fact, they often contain dietary fiber, which is excellent for digestive health. However, our small intestines can’t break down these short-chain carbohydrates. Instead, they pass into the large intestines, drawing extra water along the way. There, the gut bacteria ferment them, producing gas and fatty acids.
For those with digestive sensitivities like IBS, this process of fermentation can cause painful gas, bloating and diarrhea.
A low FODMAP diet can help you identify which foods cause discomfort after consumption while also creating awareness of which foods are safe for you to consume, and in what quantities, without worrying about digestive issues. It is not considered a healthy, weight-loss-promoting diet, but rather a therapeutic one that is meant to be temporary.
Low-FODMAP diets are typically prescribed by a healthcare professional for a limited period to aid those struggling with severe or chronic digestive issues, including IBS, frequent bloating and gas after meals, inconsistent bowel movements and those diagnosed with small intestinal bacterial overgrowth (SIBO).
Those who are struggling with gut sensitivities may finally feel relief when they engage in and stick to a FODMAP diet.
High FODMAP Foods To Avoid During the Elimination Phase
The elimination phase requires cutting out all high-FODMAP foods, including certain fruits, vegetables, grains and dairy.
Here are some of the foods you should avoid:
High lactose: These foods create gas and pull water into the gut: ricotta, cottage cheese, milk, evaporated milk, yogurt, ice cream and custard.
Excess fructose: Pulls in water: asparagus, snap peas, sun-dried tomatoes, cherries, apples, fresh figs, mangos, pears and watermelon. Plus, sweeteners like agave, corn syrup and honey.
High fructans/GOS: These foods can cause excess gas: artichokes, garlic, leeks, scallions, shallots, onions, peas, ripe bananas, currants, dates, dried figs, grapefruit, nectarines, persimmons, plums, prunes and white peaches. As well as rye, wheat, barley and some beans.
High polyols: Pull in water. Examples include cauliflower, mushrooms, apricots, blackberries, sorbitol, mannitol and xylitol.
Important to note, just because these foods are high FODMAP doesn’t mean they can’t be enjoyed at all on a low-FODMAP diet. Some, like bananas and dates, can be consumed in smaller quantities. However, it’s important to consult a nutrition professional for specific guidelines tailored to you.
Are Dates Low FODMAP?
Until 2023, dates were considered high FODMAP due to their sorbitol and fructan content. Since then, Monash University, a leading source of research and information on FODMAPs, has tested classic and medjool dates and determined that classic dates are low FODMAP at 30g or less per meal (about 5 dried pitted dates). Medjool dates are larger, and the recommended serving size on this diet is 1 per meal.
Ways to Enjoy Dates When You’re on a Low FODMAP Diet
Other than enjoying them straight from the container, dates are extremely versatile and can be used in one of their many forms in cooking or baking. For example, date syrup and date sugar are ideal for those looking for a natural, lower FODMAP option to sweeteners like agave, honey, or white sugar.
Here are some recipes to try:
5-Minute High-Protein Blueberry Crumble
No-Bake Chocolate Oatmeal Cookie Bites
No-Bake Carrot Cake Protein Bars
To Conclude
Being on a low-FODMAP diet can feel limiting, but there are still plenty of ways to get creative with the foods you can eat so you can enjoy eating without the digestive discomfort. Dates are a versatile food that can elevate recipes with their caramel flavor and fudgy texture. Not to mention, a good source of fiber, natural sugar, and micronutrients such as potassium, magnesium and iron.
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