How many blueberries can I eat on a low FODMAP diet?

December 24, 2025 •

3 min read

According to updated research from Monash University in 2022, blueberries were reclassified as a low FODMAP food with a generous serving size. Knowing the correct portion is essential for anyone on this diet, so how many blueberries can I eat on a low FODMAP diet and avoid digestive distress? This guide will provide clear portion advice and key considerations for enjoying this nutritious fruit.

Quick Summary

The safe serving size for blueberries on a low FODMAP diet is 1 cup (150g) according to recent Monash University findings. It is crucial to practice portion control and be mindful of FODMAP stacking from other foods consumed simultaneously. Fresh and frozen unsweetened berries follow the same guideline, unlike processed forms like jams or juices where FODMAPs are concentrated. Individual tolerance is key, so monitoring your body's response is recommended during the elimination and reintroduction phases.

Key Points

Safe Portion Size: A standard 1-cup serving (150g) of fresh or unsweetened frozen blueberries is considered low FODMAP based on Monash University's 2022 retesting.
Avoid FODMAP Stacking: Space out blueberry consumption by 3–4 hours to prevent the cumulative effect of consuming too many FODMAPs from different foods in a short period.
Beware of Processed Forms: While whole blueberries are safe, concentrated products like jam, juice, and dried berries are high in FODMAPs and should be avoided during the elimination phase.
Monitor Your Personal Tolerance: Individual tolerance can vary, so start with smaller amounts and use a food diary to track your body's response, adjusting as needed.
Utilize for Gut Health: Blueberries are rich in antioxidants and fiber, and when consumed in moderation, they can contribute positively to gut health.
Measure Carefully: For accurate dosing, use a kitchen scale to measure 150g, as the number of berries in a cup can vary by size.

What Is a Low FODMAP Diet?

The low FODMAP diet is a temporary eating plan designed to manage symptoms of irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive issues like bloating, gas, and abdominal pain in sensitive individuals. The diet has three phases:

Elimination Phase: All high-FODMAP foods are removed for 2–6 weeks to help calm symptoms.
Reintroduction Phase: Different FODMAP groups are systematically challenged one by one to determine personal tolerance levels.
Personalization Phase: Based on your findings, you build a long-term, individualized diet plan.

Working with a FODMAP-trained dietitian is recommended to ensure proper nutrition throughout this restrictive period.

Blueberries: The Latest Low FODMAP Serving Guidance

For those wondering how many blueberries can I eat on a low FODMAP diet, the answer is more than it used to be. Historically, the recommended serving size was much smaller. However, updated testing by Monash University in 2022 reclassified blueberries as low FODMAP at a more generous portion.

Safe Serving Size: The current low FODMAP serving size for fresh blueberries is 1 cup (150g).
Equivalent Portion: This is roughly equivalent to 20–40 berries, depending on their size.
Frozen Blueberries: Unsweetened frozen blueberries follow the same portion guidelines as fresh.

This significant update is great news for those following the diet, as it offers a larger serving size compared to many other fruits.

Avoiding FODMAP Stacking with Blueberries

While a 1-cup serving of blueberries is low FODMAP, it's vital to consider the concept of FODMAP stacking. This occurs when you consume multiple low-FODMAP foods in one sitting or close together, resulting in a cumulative FODMAP load that can trigger symptoms. To prevent this:

Space Servings Out: Separate your blueberry servings by 3–4 hours, or more, to give your digestive system time to process them.
Mix Wisely: Be mindful of other FODMAP-containing foods you consume with your blueberries. For instance, pairing them with lactose-free yogurt and a small serving of approved nuts is safer than combining them with other high-FODMAP fruits like apples or cherries.

Fresh vs. Processed Blueberries: A Comparison


Feature	Fresh/Frozen Blueberries	Processed Blueberry Products (Jam, Juice)
FODMAP Content	Low FODMAP up to 1 cup (150g)	High FODMAP
FODMAP Concentration	Minimal fructans in safe servings	Concentrated sugars (especially fructose) increase FODMAP load
Recommended Use	Safe for elimination and personalization phases	Avoid during elimination phase; reintroduce carefully
Preparation	No special preparation needed beyond washing	Concentrated sugars can aggravate symptoms

Practical Tips for Eating Blueberries on a Low FODMAP Diet

Measure Accurately: Use a kitchen scale to measure 150g of fresh blueberries for the most reliable results. Alternatively, a standard 1-cup measure is a good estimate.
Keep a Food Diary: Track your symptoms when incorporating blueberries into your diet, noting the amount consumed and any reactions. This helps determine your individual tolerance level.
Start Small: If you're new to the diet, begin with a smaller portion than the recommended 1 cup and gradually increase to find your personal comfort zone.
Homemade is Best: Prepare your own low FODMAP blueberry treats, like muffins or smoothies, to control all ingredients and portion sizes. Be sure to use gluten-free flours and lactose-free dairy alternatives.
Versatile Options: Enjoy blueberries in a variety of low FODMAP ways, such as sprinkled over oats, mixed into salads, or blended in smoothies.

Conclusion

Blueberries are a versatile and delicious fruit that can be safely enjoyed on a low FODMAP diet. The key to successful incorporation is adhering to the Monash-tested serving size of 1 cup (150g) and practicing moderation. By managing portion sizes, being aware of FODMAP stacking, and avoiding processed blueberry products, individuals with IBS can reap the nutritional benefits of this antioxidant-rich fruit without triggering digestive symptoms. Remember to listen to your body and work with a healthcare professional to tailor the diet to your specific needs.

For further reading and inspiration, consider exploring low FODMAP recipes that feature blueberries at Gourmend Foods.

Frequently Asked Questions

Yes, you can eat fresh or frozen unsweetened blueberries during the elimination phase, but you must stick to the recommended serving size of 1 cup (150g) to keep the FODMAP content low.

FODMAP stacking is when you eat multiple servings of low-FODMAP foods too close together, causing the total FODMAP load to become high enough to trigger symptoms. To avoid this with blueberries, consume your portion several hours apart from other FODMAP-containing foods.

No, dried blueberries and concentrated blueberry juice are high in FODMAPs and should be avoided. The processing and concentration of sugars dramatically increase the FODMAP content.

Yes, serving sizes vary significantly by fruit. For example, the low FODMAP serving for raspberries and strawberries is much smaller than the 1-cup serving for blueberries.

If you avoided blueberries entirely during elimination, you can reintroduce them according to the standard FODMAP reintroduction protocol. Start with a small portion and gradually increase over a few days while monitoring your symptoms.

No, eating too many blueberries can increase the FODMAP load and trigger symptoms. Sticking to the 1-cup serving size is crucial for staying within safe limits.

The FODMAP content of frozen unsweetened blueberries is the same as fresh ones, so the 1-cup serving guideline applies to both.