Blackberry

Why blackberry is rated high

Blackberries are high FODMAP at an ordinary serve, and the FODMAP responsible is excess fructose. About 6 berries (30g) is low, larger portions are moderate and much larger portions are high. That low serve is small, so a few berries scattered over a dish fit, while a bowl of them does not.

What changes your risk

• Serving size About 6 berries (30g) is low, larger portions are moderate and much larger portions are high. A punnet in a fruit bowl or a scoop on yoghurt usually goes well past the low serve.
• Stacking with excess fructose Blackberries often land next to apple in a crumble, alongside mango or pear in a smoothie, or drizzled with honey. All of those carry excess fructose too, so the load compounds.
• Juice and smoothies Juicing or blending many berries into a single glass concentrates the fructose and makes it easy to drink far more than about 6 berries (30g).
• Jam, dried and freeze-dried berries Drying and cooking down into jam concentrate the fruit, so these forms pack more blackberry into less volume.
• Frozen versus fresh Freezing does not change FODMAPs, so frozen blackberries rate the same as fresh ones.

Swaps

For the berry role in breakfasts, desserts and smoothies, strawberries, blueberries and raspberries are the obvious swaps, and they bring the same colour and tartness. Kiwi adds a sharp note to a fruit salad, and oranges or mandarins pair well with yoghurt. For a crumble, use strawberries, blueberries or raspberries with oats and maple syrup rather than blackberries with apple. Avoid swapping in other fruits people treat as interchangeable, such as apple, pear or mango, which are not a low FODMAP fix.

How to lower the load

If a recipe calls for mixed berries, buy the berries separately and leave the blackberries out, since frozen mixed berry bags usually include them. On yoghurt or porridge, use lactose-free yoghurt topped with strawberries or blueberries and a drizzle of maple syrup. For jam, choose a strawberry or raspberry jam sweetened with table sugar rather than honey or high fructose corn syrup. At cafes, berry smoothies, compotes and coulis are often blackberry-based, so ask what fruit is in them before ordering.

Common questions

are blackberries low fodmap

Only in a small amount. About 6 berries (30g) is low, larger portions are moderate and much larger portions are high, so blackberries are high at an ordinary serve.

are blackberries high in fructose

Yes. Excess fructose is the FODMAP that makes blackberries high at larger portions.

are frozen blackberries low fodmap

No. Freezing does not change FODMAP content, so frozen blackberries rate the same as fresh.

which berries to eat instead of blackberries on low fodmap

Strawberries, blueberries and raspberries are good low FODMAP swaps for blackberries in breakfasts, desserts and smoothies.