Blueberry
Tested serving
- Any typical portion
Blueberries are Low FODMAP at any typical portion, one of the easiest fruits to enjoy.
- No FODMAP group reaches a meaningful level at normal amounts, so even a generous bowl sits low.
Add blueberries to oats, smoothies or baking, fresh or frozen.
Why blueberry is rated low
Blueberries are low FODMAP at any typical portion. No FODMAP group reaches a meaningful level at a normal amount, which makes blueberries one of the most generous fruits on a low FODMAP diet. A bowlful with breakfast, a handful as a snack and a scatter through a dessert all sit in the low range. What can change a blueberry dish is everything around the berries: honey, wheat based muffins and pancakes, ordinary yoghurt, and other fruit mixed into the same bowl.
What changes your risk
- Serving size is not the issue Blueberries are low at any typical portion, so a refilled bowl is not a FODMAP concern.
- Drying concentrates everything Dried blueberries have had the water removed and are often sweetened, so they are a different product from fresh berries. Read the label, since some dried blends add apple juice or other fruit.
- Juice and smoothies Blueberry juice is often a blend with apple or grape juice, and a smoothie usually brings other fruit and dairy with it. Check the other ingredients rather than the blueberries.
- The rest of the bowl Blueberries on top of honey sweetened granola, ordinary yoghurt or a mix of higher FODMAP fruit can make the meal a problem even though the berries themselves are low.
- Frozen is still blueberries Freezing does not change FODMAP content in either direction. Frozen berries behave exactly like fresh ones.
What else works
Blueberries sit alongside strawberries, raspberries, kiwi, oranges and mandarins as fruit that works well on a low FODMAP diet, so a bowl can be varied without leaving low FODMAP ground. The lookalike to watch is blackberry, which is not low and is often sold in the same punnet display and mixed into the same frozen berry bags, so a berry blend is worth checking rather than assuming. Blueberry muffins, pancakes and pastries are usually built on wheat flour, which brings its own FODMAPs regardless of the fruit, and many blueberry juices are mostly apple juice.
How to keep it low
Buy firm, dry berries and store them unwashed in the fridge, rinsing only what is about to be eaten, since wet berries collapse quickly. Normal portions of blueberries are not a concern, so there is no need to measure them out. Freeze extras in a flat layer on a tray so they can be scooped rather than poured, and stir frozen blueberries into oats or a lactose free yoghurt, where they thaw into the bowl. When buying frozen mixed berries, read the fruit list on the back, because blackberry is a common third ingredient, and pair blueberries with maple syrup rather than honey when a recipe wants extra sweetness.
Common questions
how many blueberries can i eat on a low fodmap diet
Blueberries are low at any typical portion, so normal helpings are not a concern. Watch the granola, honey or yoghurt you eat them with.
are blueberries ok on the elimination phase
Yes. Blueberries are low at any typical portion, with no FODMAP group reaching a meaningful level, so they are one of the easiest fruits to keep in during elimination.
are dried blueberries low fodmap
Dried blueberries are a different product from fresh. Drying concentrates the fruit and many packs add sugar, apple juice or other fruit, so read the label rather than assuming they match fresh berries.
are blackberries low fodmap like blueberries
No. Blackberries are not low FODMAP and are not a substitute for blueberries, which matters because the two are often sold side by side and mixed together in frozen berry blends.
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Where this rating comes from
Blueberry is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.