raisins
Fruit
Is raisins mediterranean-compatible?
See whether raisins fits a mediterranean diet, with a clear compatible-or-avoid verdict plus its FODMAP, histamine and other trigger ratings in one place.
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Sensitivity notes
Why mediterranean diet checker matters
The Mediterranean diet is based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes olive oil, fish, vegetables, whole grains, and moderate wine consumption while limiting red meat and processed foods.
- Make olive oil your primary fat source
- Eat fish at least twice per week
- Enjoy meals with family and friends - it's part of the lifestyle
- Red wine in moderation (optional) with meals
- Limit red meat to a few times per month
Sensitivities
What raisins contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where raisins fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know 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.
Watch for
- 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
Explore related in Fruit
Compare similar foods to build a personalized list of swaps that work for your system.
Mediterranean Guide
Everything you need to know about mediterranean compatibility and smart food choices.
The Mediterranean diet is based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes olive oil, fish, vegetables, whole grains, and moderate wine consumption while limiting red meat and processed foods.
These foods are typically compatible with a Mediterranean approach:
View all safe options
Practical guidance for following a Mediterranean diet:
- 1Make olive oil your primary fat source
- 2Eat fish at least twice per week
- 3Enjoy meals with family and friends - it's part of the lifestyle
- 4Red wine in moderation (optional) with meals
- 5Limit red meat to a few times per month
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Does raisins fit a mediterranean diet?
Mediterranean: fits well for most plans.
What if I eat it occasionally?
Still check preparation and add-ins.
What are safer swaps?
Compare within the Fruit group.