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Are Blackberries Low FODMAP? (Surprising Facts?)

Choosing fruits that are acceptable for a low FODMAP diet isn’t always easy. Most of them are packed with carbohydrates, which are often indigestible and are considered a trigger for people with IBS.

Luckily, there are some fruits that you can safely include in your diet without worsening your symptoms – but you have to be aware of which are allowed and in what portions.

For example, what about blackberries? These delicious berries are healthy, but are they low in FODMAPs?

Are Blackberries Low FODMAP?

Blackberries are considered high in FODMAPs in most serving sizes. So, you might want to avoid this type of berry, especially at the beginning of switching to a low FODMAP diet.

Instead, choose raspberries, blueberries, and strawberries, which are lower in FODMAPs.

If you can tolerate blackberries in the later phases, you may choose to include some in your diet. They’re still a good source of nutrients and plant compounds. But be sure to do so in moderation, as most servings are high in FODMAPs.

How high in FODMAPs are blackberries?

Blackberries contain a lot of sorbitol and fructose – two types of FODMAPs. Because of that, they’re usually not recommended for people with IBS and other digestive system issues, as they can be triggering.

Some research says that one medium-sized blackberry is moderate in FODMAPs. But, as you can see, it’s a very small serving that’s hard to stick with.

So, you might want to choose other fruits to avoid any problems.

Can you eat blackberries on a low FODMAP diet?

Blackberries are some of the most confusing fruits when it comes to their FODMAP content. Some experts believe that small servings shouldn’t be harmful to people with IBS, but others claim that this type of berry should be avoided altogether.

Regardless of whether you can consume blackberries or not, it’s best to avoid them at the beginning of a low FODMAP diet, especially during the elimination phase. 

Later on, you can try adding some blackberries to your diet, but only if you notice that you don’t experience any negative symptoms.

Is blackberry juice low in FODMAPs?

Generally, juice is much higher in FODMAPs than fresh fruit used to make it. So, the same goes for blackberry juice.

Blackberry juice is not only higher in FODMAPs, but it also contains a lot more sugar. A one-cup serving of this juice provides you with 19.3 grams of sugar – most of which are FODMAPs.

So, you might be better off removing this beverage from your diet.

Is blackberry jam low in FODMAPs?

Since blackberries are high in FODMAPs, jam made with this fruit is also rather unsuitable for a diet low in FODMAPs. Many jams also have added sugars, which make it even harder for your digestive system to deal with.

So, it might be best to avoid blackberry jam altogether and choose other jams that are lower in FODMAPs, such as strawberry or orange jam and marmalade.

Are canned blackberries low in FODMAPs?

Most canned fruit kinds are canned using heavy syrup with added sugars. Because of that, they’re even higher in FODMAPs than regular, fresh fruit. 

For example, one cup of canned blackberries contains as much as 50 grams of sugar.

Even smaller servings are high in added sugar. So, seeing as blackberries are already rich in FODMAPs, it’s best to avoid canned blackberries altogether.

Are blackberries good for you?

Blackberries are a delicious and very nutritious fruit. It’s also a great source of fiber, providing you with 7.6 grams of this nutrientabout 31% of your daily need – in just one cup.

The fiber in blackberries has several functions: reducing cholesterol, promoting regular bowel movements, and helping you feel fuller after eating.

It also helps feed the ‘good’ gut bacteria living in your digestive tract.

Blackberries also contain a lot of vitamin C, exactly half of your daily need in a one-cup serving

This micronutrient is important for many functions in your body, including collagen formation, iron absorption, wound healing, and boosting your immune system.

Because of that, getting enough vitamin C has been linked with a lower risk of catching many viral infections.

So, make sure to load up on foods rich in this nutrient, like blackberries.

In addition, blackberries provide you with 36% of your daily need for vitamin K. This fat-soluble nutrient is crucial for blood clotting and bone metabolism.

Studies show that people with adequate intakes of vitamin K have a faster wound healing process and are less prone to bone fractures and osteoporosis.

According to other research, eating berries like blackberries has been linked with improved brain function and preventing memory loss and mental decline.

Experts believe that it has a lot to do with the plant compounds found in blackberries that help improve nerve signal transmission.

Other plant compounds that blackberries provide you with help improve oral health. Eating them actually reduces your risk of cavities and prevents gum disease.

This is most likely to the anti-inflammatory and antibacterial substances and nutrients found in this type of berries.

Blackberries contain another kind of plant compound that is a group of very powerful antioxidants.

These plant compounds help flush out free radicals from your body, which prevents oxidative stress and damage to your cells. In turn, you’re at a lower risk of several chronic conditions like diabetes, heart disease, chronic inflammation, and cancer.

So, referring to blackberries as ‘superfood’ definitely makes sense.

Conclusion

Even though most berries are low in FODMAPs, blackberries are the kind that should be avoided on a low FODMAP diet, especially during the first phase. 

Later on, some people might be able to tolerate very small quantities of this berry. But not everyone, though.

If you are one of the lucky ones and can include some blackberries in your diet, you can load up on antioxidants, fiber, and many micronutrients thanks to eating blackberries.

But wait to check how your body reacts before adding too many to your diet.

Sources: Nutrition Data, BMJ, Journal of Agricultural and Food Chemistry, and PMC