Mango

Mango is notable for FODMAPs, fructose, histamine, salicylate and sucrose. Clear on tyramine, lactose, oligosaccharides, sorbitol, nickel, oxalates and gluten.

Yes — mango is high in FODMAPs. Mango gets worse for FODMAPs in the fruit bowl. Starch converts to sugar as it ripens, so a firm mango is measurably easier than a soft one - the opposite of how most people choose them, and one of the few cases where waiting makes a food less tolerable rather than more.

Yes — mango is high in fructose. Mango is fructose-dominant, and ripeness makes it more so - starch converts to sugar as it softens. A firm mango is easier than a soft one, which is the opposite of how most people choose them. Muir names the mango among five fruits of 41 measured with more fructose than glucose, which is what this axis turns on rather than total sugar.

Mango contains only low levels of histamine. Mango carries little histamine of its own and is on the liberator lists. Ripeness matters for the same reason it does in plantain - a soft mango has had longer for its amines to build. The Swiss list rates “mango” 1 of 3, noting “To be debated. Is often well tolerated.”, and marks no L — the letter it puts on everything it holds to be a liberator.

Mango contains only low levels of salicylate. Mango measures 7.0 mg of salicylic acid per kilogram, in the same range as the strawberry and the pineapple. The serve measured was small - 20 g - so the per-serve figure of 0.14 mg says less about the fruit than about the slice. Amounts vary by brand and recipe, so always check the label of the exact product.