Melon

Melon during the summer and vacation time—many of us make that connection. Watermelon is a favorite for many, but it can actually be problematic if you have IBS as it is a real FODMAP bomb. It contains an excess of fructose, oligosaccharides, and the sugar alcohol mannitol. Fortunately, there are plenty of other melon varieties you can enjoy, so IBS and melon aren’t usually a problem!

Honeydew Melon

This might be the most common variety. It gets its name from its honey-like flavor. With its yellow skin and slightly greenish flesh, it offers a fresh and delicious taste with a solid dose of vitamin C.

Galia/Netted Melon

Named for the net-like pattern on its skin, this round melon has a thin, pale yellowish skin and soft, melt-in-your-mouth flesh. It’s often used in desserts due to its sweet, mild flavor.

Santa Claus Melon

With rough, greenish-yellow skin and darker spots and stripes resembling a frog’s skin, “Piel de Sapo” originates from Spain, where it’s one of the most popular varieties. It’s gaining popularity in Sweden as well for its juicy, slightly crisp sweetness.

Cantaloupe

This delicious dessert fruit has flavorful, sweet flesh, but it also works great in salads, as a snack, or as a side dish to main courses.

Ways to Use Melon

Melon is both healthy and delicious as a dessert or snack. Eat it as is, or pair it with halloumi or creamy blue cheese for an exciting flavor combination. It also makes a tasty appetizer when served with prosciutto, or you can mix it into a green salad for a touch of sweetness. Melon can even be blended into your smoothie.

Download the Belly Balance App

In the Belly Balance app, you’ll find meal plans, recipes, a barcode scanner, FODMAP lists, and much more to help you manage your IBS. With the FODMAP diet approach (first eliminating and then reintroducing foods correctly), you can discover which foods trigger symptoms and keep the ones that work for you. Who knows, watermelon might even work for you!

Sofia Antonsson
Reg. Dietitian, Belly Balance