Overview
About Raisins
Raisins are just dried grapes, and drying is the whole problem: removing the water concentrates the sugar, the salicylates and, in most commercial raisins, the sulfites used to preserve colour.
The result is a snack that is high FODMAP with excess fructose, high in salicylates and very high in sulfites, so a small handful packs triggers a fresh grape does not. This is the drying-concentrates-everything effect in one food.
Sensitivities
How Raisins scores
Watch for
What trips people up
- Very high in sulfites in most commercial raisins (especially golden ones), a frequent cause of wheeze or headache from dried fruit
- High FODMAP with excess fructose, so even a small handful can trigger bloating and gas in a sensitive gut
- High in salicylates, concentrated by drying, a trigger if you react to aspirin or salicylate-rich foods
- Moderate in nickel and polyols, minor considerations on those diets
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Raisins
Why do raisins bother me when fresh grapes do not?
Drying grapes into raisins removes the water and concentrates everything that is left: the fructose, the salicylates and the sulfites added during processing. So a small handful of raisins delivers a much bigger dose of each trigger than the same weight of fresh grapes, which is why they can cause bloating, wheeze or a headache when grapes do not.
Are raisins low FODMAP?
No. Raisins are high FODMAP and high in excess fructose because drying concentrates the sugars, so even a tablespoon can trigger bloating and gas. Fresh grapes in a small portion are much better tolerated, and low-fructose fruit like banana or clementine is a safer snack.
Do raisins contain sulfites?
Most commercial raisins, and golden raisins in particular, are treated with sulfites to preserve their colour, which makes them a common dried-fruit trigger for sulfite-sensitive people. Look for unsulfured raisins if sulfites are your issue.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.