Key takeaways
- Blueberries are low FODMAP at 40 g (roughly 28 berries) — a modest but real portion.
- At 80 g, excess fructose rises above threshold — the serving effectively doubles the FODMAP load.
- Fresh and frozen blueberries have the same FODMAP status at equal weights.
- Blueberry jam and dried blueberries are high FODMAP — concentration elevates fructose significantly.
Blueberries are nutritionally excellent — rich in antioxidants and low in calories — but their FODMAP portion limit is tighter than many people realise. Forty grams is the line, and it's easy to exceed without noticing.
FODMAP status at a glance
- —Blueberries, 40 g (~28 berries): low FODMAP
- —Blueberries, 80 g (~56 berries): high FODMAP — excess fructose
- —Frozen blueberries, 40 g: low FODMAP
- —Dried blueberries: high FODMAP
- —Blueberry jam: high FODMAP
Including blueberries on a low-FODMAP diet
- —Add 40 g to oatmeal with maple syrup
- —Blend 40 g (frozen works well) into a smoothie with lactose-free yogurt and banana
- —Use as a cake or muffin topping within portion limits
- —Combine with strawberries for a larger apparent fruit portion — both are low FODMAP at their respective limits
References
- 1.
