Dates

Fruits

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
As served / plainusual	5.5	1.5	6.3

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Alternatives for dates, ranked three ways. Tap any ingredient to learn what it is.

Safestsafe default · confidence C

A small serve of fresh low-FODMAP fruit

Lowest likely gas, urgency, residue and irritation.

Dates are intensely concentrated fructose; fresh mandarin or grapes give natural sweetness with far less osmotic load.

Mandarin · fruit · 1–22.8
Grapes · fruit · small bunch3.2

Combined load for these items is 6.0 vs 6.3 for dates — about 0.2 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.