Eating Blueberries on a FODMAP Diet
Fructose can be a problem on a low FODMAP diet which is why many sweet fruits should be eliminated or vastly reduced in your diet. However, when it comes to blueberries we are a little luckier.
This is because although they do still contain fructose they are lower in it. Great news because it means you can include some blueberries as part of your diet.
Recommended Blueberry Portion
Even though blueberries are slightly lower in fructose than other fruits this doesn’t mean you still don’t need to be careful. Unfortunately, this is part of following any restrictive diet such as a low FODMAP diet.
In order to stay low FODMAP, you may need to reduce your portion size of blueberries down to about 20 berries or 28 grams. This shouldn’t be too difficult. This is a surprising number of blueberries and it’s rare to need more than this anyway.
FODMAP Tip: Roughly 20 Blueberries Remains Low FODMAP
How to Use Blueberries
Blueberries are delicious on their own as a tasty treat but you can also use them in all sorts of delicious ways. Here are a few to try.
Bake With Blueberries
Everybody loves a tasty blueberry muffin as a treat and you can make low FODMAP versions at home. You don’t just have to stick to just baking muffins either.
Blueberries can be added to cakes, biscuits and flapjacks for a delicious burst of flavour! You can even add mashed up blueberry to some icing to make a wonderful purple colour with added flavour.
Sprinkle Blueberries Over Breakfast
Breakfast can be vastly improved with just a few blueberries. Add a little pep to your low FODMAP porridge or favourite cereal by taking a small handful of blueberries and sprinkling them over the top. Delicious and good for you too!
Add Blueberries to Greek Yoghurt
As part of your low FODMAP diet, you should be able to include a little greek yoghurt. You can use this to make yourself a delicious dessert or treat. Pop a few blueberries into your yoghurt and add a drizzle of honey – delicious!
Turn Blueberries Into a Salad Dressing
Blend up a few blueberries and mix with some balsamic vinegar, a squeeze of lemon juice and seasoning and you have a salad dressing that tastes great and is good for you too. It’s even low in calories.
If the dressing is a little too tart for you then you can add a drizzle of honey to balance out the sour flavours.
Low FODMAP Blueberry Recipes
If you’re looking for delicious recipes containing blueberries that are low FODMAP then give these a go:
Common Blueberry FAQs
When discussing whether or not blueberries are low FODMAP, there are a couple of other very common questions that often crop up:
Are Strawberries Low FODMAP?
Strawberries may seem sweet which could lead you to believe they are high in FODMAP’s but this isn’t the case. As long as you stick to small portions you should be fine to include a handful of strawberries into your diet.
Are Raspberries low FODMAP?
Raspberries are another fruit that you can eat even when following a low FODMAP diet. You will still need to watch your portion size and keep it protein sizes of around 60 grams. This will equate to around 30 berries which is the perfect number for a snack.
Blueberries are a delicious way to add a little tangy sweetness to your meals. You could even eat a handful as a snack. The best news is that you can continue to do this even when you are following a low FODMAP diet.
You should still stick to smaller portions of around twenty berries but this is more than enough for most recipes and snacks.