If you’ve been scrolling through social media, you’ve probably seen various acai bowl trends. But you might be asking yourself, “Is acai low FODMAP?” The short answer is yes—acai by itself is low FODMAP. But acai bowls often have mixed high-FODMAP ingredients, so it depends on how they’re put together. In this post, we’ll talk more about acai, low FODMAP additives for an acai bowl, and even throw in a recipe for you to try.
What is Acai?
Acai (pronounced ah-SI-ee) is a small, dark purple fruit from Central and South America’s tropical rainforests, extracted from the acai palm tree. [1] Acai berries taste like a mix of berries with a sweet, tangy flavor and a hint of chocolate.
With its high level of antioxidants, fiber, vitamins, and minerals, it has a long history of being an important food source for the indigenous people of the Amazon. People everywhere rave about its health benefits, claiming to support weight loss and anti-aging processes along with improving athletic performance.
What are the health benefits of acai berries?
Despite having few studies on it, the available research shows support for the health benefits of acai berries. Acai berries are rich in antioxidants that help shield the body from damage caused by free radicals (reactive molecules produced in the body that can cause damage to other cells), reducing the risk of diseases including cancer, diabetes, and heart problems. [2]
They are also high in healthy fats, omega-3 and omega-6, which help reduce cholesterol levels and inflammation, keeping the heart healthy. Acai berries are also high in fiber, aiding in digestion, and with their plant compounds, it may help to boost energy and support brain functions. Trace minerals in acai include calcium, iron, and magnesium, further improving general health. The chart below provides a nutritional overview of freeze-dried acai powder.
| Nutrient | Amount per 100g (Freeze-Dried Acai Powder) [3] |
| Calories | 534g |
| Carbohydrates | 52g |
| Dietary Fiber | 44g |
| Sugar | 1.3g |
| Protein | 8g |
| Total Fat | 33g |
| Oleic Acid | 56% of total fats |
| Palmitic Acid | 24% of total fats |
| Linoleic Acid | 13% of total fats |
| Vitamin A | 1002 IU |
| Vitamin C | <0.1 mg |
| Calcium | 260mg |
| Iron | 4mg |
How Much Acai Is Safe on a Low FODMAP Diet?
Acai is low in sugar and high in fiber, healthy fats, and nutrients. It can be a good choice for people on a low FODMAP diet if eaten in small amounts. Based on the Monash FODMAP app, a person on a low FODMAP diet can have one tablespoon of acai powder per meal. Other versions, like a puree, might have higher FODMAPs, so check the label for more information. Only use the recommended amount to avoid any discomfort.
How to Create a Low FODMAP Acai Bowl
If you’re busy, this channel’s easy recipe for making an acai bowl using only 3-5 ingredients is right up your alley. This is fast, healthy, and only takes a minute to prepare. The ingredients can also be changed based on what you like. It is excellent for a healthy, quick start to your day.
Ingredients:
- 1 packet of frozen unsweetened acai (you could also opt for a sweetened version)
- 1 frozen banana (Use a medium-sized banana, around 100g, to ensure it is FODMAP-friendly.)
- 1/2 cup or 65g of frozen strawberries to stay within Low-FODMAP limits.
- A splash of milk (choose from Full Cream, Hemp, Almond, Oat, or Coconut) or orange juice (up to ⅓ cup is Low-FODMAP).
- Optional: Honey (Keep it to 1 teaspoon or 7g) or a squeeze of lime juice (1-2 teaspoons).
Toppings:
- Granola: Choose a Low-FODMAP version and limit to ¼ cup (25g).
- Peanut butter: Up to 2 tablespoons (32g).
- Fresh fruit like bananas, strawberries, or blueberries (28g).
- Chia seeds: Safe up to 2 tablespoons (24g).
- Shredded coconut: Use up to ½ cup (40g).
How to Make It:
- Add the frozen acai, banana, and strawberries to a strong blender (no liquid needed if you have a powerful blender).
- Blend until smooth and thick. Add about ⅓ of milk or juice to help blend, but keep the consistency thick so adjust as necessary.
- Pour into a bowl and top with your favorite toppings, like granola, peanut butter, fresh fruit, and chia seeds, but you can also get creative here.
- Enjoy your refreshing and nutritious breakfast!
Conclusion
While acai is naturally low in FODMAP, it would depend on the ingredients and serving sizes you would use to make acai bowls. To enjoy the fruit without discomfort, pick simple, low-FODMAP toppings and check how much serving is low FODMAP. In case of underlying conditions like IBS, it is best to consult with a physician or dietitian for food recommendations.
REFERENCES
- Wikipedia contributors. (n.d.). Açaí palm. In Wikipedia. Retrieved November 24, 2024, from https://en.wikipedia.org/wiki/A%C3%A7a%C3%AD_palm
- Laurindo, L. F., Barbalho, S. M., Araújo, A. C., Guiguer, E. L., Mondal, A., Bachtel, G., & Bishayee, A. (2023). Açaí (Euterpe oleracea Mart.) in health and disease: A critical review. Nutrients, 15(4), 989. https://pmc.ncbi.nlm.nih.gov/articles/PMC9965320/#:~:text=It%20has%20been%20noted%20that,and%20cardiovascular%20diseases%20(CVDs).
- Jensen, G. S., Wu, X., & Patterson, K. M. (2006). Phytochemical and nutrient composition of the freeze-dried Amazonian palm berry, Euterpe oleraceae Mart. (Acai). Journal of Agricultural and Food Chemistry, 54(22), 8598–8603. https://www.researchgate.net/publication/6733922_Phytochemical_and_Nutrient_Composition_of_the_Freeze-Dried_Amazonian_Palm_Berry_Euterpe_oleraceae_Mart_Acai
