Are Raspberries Low FODMAP?

Raspberries don’t tend to be in season for very long which is why when they do start to appear on your supermarket shelves it’s a sure sign that summer is well underway and it’s time for all those summer treats we love!

Raspberries are a sweet yet tangy berry that makes a delicious treat or as part of a healthy dessert. But, if you are also trying to maintain a low FODMAP diet you must be wondering, are raspberries low FODMAP?

Most berries are relatively low in FODMAPs and raspberries are no different. These are a sweet treat you can enjoy. Just be careful to watch your portion sizes. You need to make sure your serving size is around 50 grams to ensure your snack stays low FODMAP. 

Eating Raspberries on a FODMAP Diet

Fruit is one of those difficult areas to navigate when it comes to FODMAP friendly diets. It would be easy to assume that all types of fruits are high in FODMAPs because they are high in sugar but this isn’t the case.

Berries tend to be one of the types of fruits that are low FODMAP. Although, not all berries fall into the low FODMAP friendly so beware even of this relatively FODMAP safe area of foods. 

Raspberries are low in FODMAP. They do contain some sugars which are FODMAPs but these are relatively small. So, as long as you don’t eat too many then you can easily fit some tasty raspberries into your diet.

Recommended Raspberry Portion

The recommended portion for raspberries to keep your diet low FODMAP is around 50 grams. This may not seem like a lot but it is a small handful that is plenty to add to your cooking or to even have as a snack. 

50 GRams (or a Small Handful) is a Low FODMAP Serving of Raspberries

How to Use Raspberries

Fruit is considered to be one of natures natural sweeteners which makes it a lovely versatile food to add to your baking, your desserts or even as a sweet and tasty snack. If you are stuck for ideas, here are a couple for you to try.

Add a Little Honey for a Tasty Dessert

Measure out your raspberries and pop them into a bowl. Drizzle half a teaspoon of honey over the top and let it sit for a few minutes before eating. The honey will draw out the natural flavours and provide a lovely sweetness to balance out the tartness of the raspberries.

One word of warning with this dessert is to be careful with your honey. Honey does contain FODMAPs and any more than half a teaspoon would be considered a high FODMAP food. This may not be a good option if you are in an exclusion stage of your FODMAP diet. 

Pop Some Raspberries Into Porridge for Breakfast

Your morning porridge can be livened up with the addition of some low FODMAP fruit. Next time you reach for the porridge oats, pop a few fresh raspberries in too. Simply cook your porridge as usual and then before serving add your handful of raspberries. This adds flavour and a few extra nutrients too.

Have Raspberries as a Healthy Snack

If you love fresh raspberries then you don’t need to do anything with them at all! Pop a few into your bag or lunchbox and take them to work with you for a healthy snack when you are starting to feel a little peckish. The natural sugars will provide a pop of energy and it’s much healthier than reaching for a chocolate bar!

Low FODMAP Raspberry Recipes

If you’re looking for delicious recipes containing raspberries that are low FODMAP then give these a go:

Other Berries

Obviously, raspberries aren’t the only berry you may want to enjoy. So are other berries low FODMAP or not?

Are Strawberries Low FODMAP?

Strawberries are another type of berry that is low FODMAP. You could mix some strawberries in with your raspberries for a delicious low FODMAP berry salad! If you do this make sure you adjust your serving sizes because the FODMAPs will soon start to add up.

On their own, you can have up to 140 grams of strawberries, which is about 10 strawberries. 

Are Blueberries Low FODMAP?

Blueberries are low FODMAP and can be used in any of the ways you would use other types of fruit or berry. Be careful of your portion size though because you can only eat a portion of around 28 grams of blueberries for them to be considered low FODMAP.

Are Blackberries Low FODMAP?

Blackberries are one of the types of berry that are considered to be high in FODMAPs. These berries are sweeter and contain more FODMAPs so if you are unsure then avoid them. There are lots of other types of berry that you can add to your diet so you shouldn’t miss them too much.

Quick Summary

Raspberries are a wonderful low FODMAP and tasty treat to add to your diet. You can bake with them, eat them raw or even pop them into a smoothie! Next time you see a punnet of raspberries you can buy them safe in the knowledge you can enjoy a few.

Just keep your portions to the recommended amount and you shouldn’t have too many problems.