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Ridiculously Easy Fruit Sauce, FODMAP friendly

I'm a big fan of shortcuts, especially when it comes to including whole foods. So I'm calling this recipe my Ridiculously Easy Fruit Sauce. There are only two or three ingredients, depending on how many different varieties of fruits you use.

The recipe is FODMAP friendly, and suitable for those with Irritable Bowel Syndrome (IBS). If you're unfamiliar with the FODMAP diet, it is often used to alleviate IBS symptoms.

easy fruit sauce

All you need are frozen fruit and maple syrup. You probably already have them in your pantry and freezer. But if you don't have these ingredients, please do yourself a favor and keep frozen fruit handy. They are a real time saver, can cost less than fresh fruit, and keep much longer than fresh fruit. Frozen fruit is great for whipping up smoothies, making pie fillings, and even summer fruit salads. They are just as nutritious as fresh fruit, and sometimes even more, as fresh fruit loses nutrients when transported long distances.

Artificial maple-flavored syrups may cause tummy troubles

In addition to frozen fruit, make sure you have real maple syrup, and not the reduced sugar or sugar free syrups. Some of these artificial syrups do not even contain a smidgen of pure maple syrup and often have no flavor except for an overwhelming sweetness. I understand the need to reduce sugar in our foods, especially for people with pre-diabetes and diabetes type 2. However, maple syrup is so rich that you need less of it.

Additionally, the sugar alcohols used to replace the sugar content can cause digestive issues, such as gas and bloating. You can spot sugar alcohols on the label by the last two letters, ol, for example, mannitol, sorbitol, and xylitol. They are found in sugarless products such as gum, mints, chocolate, and baked goods.

100% maple syrup is low FODMAP

Sugar alcohols draw water with them, so they may also cause diarrhea in some people, and are particularly aggravating for those with irritable bowel syndrome (IBS). Artificial syrups are not suitable for those on low FODMAP diets in which sugar alcohols are eliminated. Pure maple syrup is low in FODMAP.

Maple syrup

The Ridiculously Easy Fruit Sauce also has a ridiculous number of uses. I often tell my clients to avoid the supermarket flavored yogurts and, instead, buy plain yogurt. Add a teaspoon of maple syrup or fresh fruit from the office cafeteria and the yogurt will not only taste much better, but still have less sugar than flavored yogurts.

Use my Ridiculously Easy Fruit Sauce on the following foods:

  • nondairy yogurt

  • your morning oatmeal

  • pancakes

  • fruit salad

  • cut up fruit dip

  • added to peanut butter

Ridiculously Easy Fruit Sauce


  • 2 cups frozen strawberries

  • 1/3 cup pomegranate arils*

  • 2 tbsp pure maple syrup


  1. In a small saute pan, add the frozen strawberries, pomegranates, and maple syrup. The water from the fruit will add moisture, so there's no need for oil or butter.

  2. Mash the fruit with a fork just enough to break up large pieces.

  3. Bring to a boil and simmer until the water is condensed and mixture is syrupy, about 10-15 minutes.

Pour a tablespoon of the sauce over nondairy yogurt, oatmeal or pancakes. Serve warm.

*Pomegranates are moderate FODMAP up to 1/3 cup.

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