Watermelon is 92% water, yet many experience bloating after eating it. The culprit? FODMAPs - fermentable carbs that trigger IBS symptoms. Here's what research from Monash University reveals.
Why Watermelon Causes Bloating
FODMAP Breakdown (Per 100g)
- Fructose: 3.4g (moderate FODMAP threshold = 3g)
- Fructans: 0.2g (sensitive individuals react at 0.15g)
- Polyols: Negligible
Source: Monash University FODMAP Diet App (2023)
Digestive Mechanism
In IBS patients, these carbs:
- Pass undigested to the colon
- Ferment rapidly by gut bacteria
- Produce gas (hydrogen/methane) → bloating/pain
Safe Consumption Guidelines
For IBS Sufferers
- Low-FODMAP serving: 75g (½ cup diced)
- High-FODMAP serving: 150g+ (1 cup)
- Worst combination: With dairy (lactose + fructose = double fermentation)
Tolerance Tips
- Eat with protein/fat: Slows fructose absorption
- Remove rind: Higher fructan concentration
- Try chilled: Cold storage reduces fructose by 12%
Low-FODMAP Fruit Alternatives
| Fruit | Serving Size | FODMAP Advantage |
|---|---|---|
| Cantaloupe | 120g | Fructose-free |
| Starfruit (Kamrakh) | 130g | No fermentable oligosaccharides |
| Grapes | 15-20 pieces | Low fructans |
Pro Tip: The FODMAP Stacking Effect
Eating multiple moderate-FODMAP foods together can exceed tolerance thresholds. Eat mindfully.