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Are Raspberries Low FODMAP? (The Low-Down)

Eating fruits on a low FODMAP diet might seem difficult because they all contain carbs and fructose. 

So, if you suffer from IBS and follow a diet low in these indigestible carbs, it might be beneficial to avoid them.

But are all fruits unsuitable for a low FODMAP diet? Luckily, there are plenty that you can choose from as long as you stay within the recommended serving. 

For example, let’s take a look at some of the most common fruits: raspberries.

Are raspberries high or low in FODMAPs?

Are Raspberries Low FODMAP?

Raspberries are considered a low FODMAP food that you can consume safely on a low FODMAP diet. But make sure to stick to the recommended serving and avoid consuming too many in one sitting.

If you do that, you can reap lots of health benefits from raspberries. For example, this fruit is a great source of vitamin C, vitamin K, manganese, fiber, and many other nutrients. So, raspberries make for a great addition to any healthy, balanced diet.

How low in FODMAPs are raspberries?

Are Raspberries Low FODMAP?
Are Raspberries Low FODMAP?

Raspberries are low in FODMAPS in moderate servings of about 30 berries (60 grams). How many berries you can eat depends on their size, so keep that in mind to avoid consuming too many FODMAPs in one sitting.

You’re likely to ingest more indigestible carbs, particularly fructose, if you consume more than that. So, avoid doing that, especially if your IBS symptoms tend to be severe.

Can you eat raspberries on a low FODMAP diet?

Raspberries are one of the fruits that are allowed on a low FODMAP, IBS-friendly diet. But you still have to monitor your portion sizes, as they do contain some FODMAPs that can add up if you’re not being careful.

While the recommended serving is around 30 raspberries (60 grams), some people might be able to tolerate more. 

But always make sure to start introducing new foods carefully, especially if your IBS symptoms can be severe.

Is raspberry juice low in FODMAPs?

Is raspberry juice low in FODMAPs?
Is raspberry juice low in FODMAPs?

Fruit juices tend to be much higher in FODMAPs than fresh raw fruit. Because of that, it’s not recommended to drink raspberry juice on a low FODMAP diet. 

Instead, stick to a handful of raspberries if you’re craving some sweetness.

Some people might not have a problem with raspberry juice, though. But it’s very individual, so if you want to try having some, wait a couple of days after to see how you’re feeling. That way, you can check if raspberry juice triggers your IBS symptoms.

Is raspberry jam low in FODMAPs?

Is raspberry jam low in FODMAPs?
Is raspberry jam low in FODMAPs?

Raspberry juice can be consumed on a low FODMAP diet in servings of about two tablespoons (40 grams). This serving is low in fructose, so it shouldn’t trigger any unpleasant digestive system issues.

So, you can safely have some raspberry jam if you suffer from IBS, but make sure to keep the serving sizes small.

Are raspberries good for you?

Raspberries are very nutritious and rather low in calories. A one-cup serving of raspberries contains a lot of carbohydrates, but most of them are actually fiber. 

In fact, this serving provides you with 8 grams of fiber, around 32% of your daily need for this nutrient.

This is an impressive amount, which means that eating raspberries can benefit blood sugar level control. Studies show that eating raspberries doesn’t cause spikes in blood sugar levels.

So, it also means that you’re at a lower risk of developing type 2 diabetes.

In addition, raspberries provide you with a great dose of vitamin C. A one-cup serving contains 54% of your daily need for this micronutrient.

Vitamin C helps grow, develop, and repair all your body’s tissues. It’s also important for the formation of collage, iron absorption, and the health of your immune system. So, eating raspberries can help keep you healthy.

Raspberries are also a great source of vitamin K, a fat-soluble nutrient that helps your blood clot. 

This vitamin is also responsible for blood metabolism, which means that it lowers your risk of osteoporosis and other bone-related health problems.

Are raspberries good for you?
Are raspberries good for you?

Since vitamin K is fat-soluble, it’s important to consume foods containing it with a healthy source of fat to ensure good absorption.

Raspberries also contain some minerals like manganese. It helps your body create connective tissues, bones, and blood-clotting factors. 

Getting enough manganese is also necessary for the health of your nervous system and nerve function.

So, it’s important to get a lot of manganese-rich foods, especially in the age of mineral deficiencies.

Another mineral that eating raspberries can help you load up on is magnesium. A one-cup serving of this fruit contains a great dose of this mineral, which is important for your bones and the health of your immune system.

Magnesium is also responsible for migraine prevention, heart health, and stable blood sugar levels. So, it’s important to include magnesium-rich foods in your diet.

What’s more, some studies show that eating raspberries can help combat early aging and improve your motor functions. 

As a result, this fruit can improve your cognitive health as well as protect your skin from damage and age-related problems.

Just like all fresh fruit and veggies, raspberries are loaded with powerful antioxidants – plant compounds that flush free radicals and toxins out of your body. 

This prevents oxidative damage to your cells, reducing your risk of diabetes, cancer, and heart disease.

Can you eat raspberries on a low FODMAP diet?
Can you eat raspberries on a low FODMAP diet?

The antioxidants found in raspberries also have strong anti-inflammatory properties, which help protect your digestive system from damage.

So, it’s a great idea to include these small, red berries in your diet.


Raspberries are a fruit that can be eaten on a low FODMAP diet without triggering any digestive system symptoms. 

So, even if you have IBS, you can have some raspberries from time to time as long as you stick to the serving that experts recommend.

If you do that, you can get a lot of health benefits from this fruit, such as lots of fiber, vitamins, and minerals. So, having a handful of raspberries is really good for you.

Sources: Nutrition Data and National Library of Medicine