Are Blueberries Low FODMAP? Let’s Break It Down

If you're following a low FODMAP diet for IBS, you've probably found yourself Googling the FODMAP status of just about every food in your kitchen. Fruits in particular can be tricky—some are totally fine, while others are surprisingly problematic. So what about blueberries? Are these little antioxidant powerhouses safe?

Yes! Blueberries are low FODMAP in moderate portions. They're one of the friendlier fruits for people with sensitive digestion—but like most things on the FODMAP diet, portion size is key.

Let’s dive into the details.

So, Are Blueberries Low FODMAP?

Yes, they are—but only in certain amounts. According to Monash University (aka the experts on all things FODMAP), a serving of ¼ cup (around 40 grams) of fresh blueberries is low FODMAP.

Go much higher than that—especially over ½ cup—and the fructan and fructose content can start to increase. That means if you’re tossing blueberries into your smoothie, breakfast bowl, or salad, it’s smart to measure them out.

Why Are Blueberries IBS-Friendly (In the Right Dose)?

Blueberries contain some fructose, which is a FODMAP, but the quantity is low enough (in the recommended serving) that it won’t typically trigger symptoms in most people. They’re also low in polyols (like sorbitol and mannitol), which can be problematic in other fruits like apples or watermelon.

That’s what makes blueberries such a great fruit to include during the elimination phase—you get flavor, nutrition, and peace of mind.

What About Frozen Blueberries?

Good news: frozen blueberries are also low FODMAP—as long as they don’t contain added ingredients like sweeteners or juices. Stick to plain, unsweetened frozen blueberries, and you can safely enjoy the same portion size as fresh: about 40 grams or ¼ cup.

Frozen blueberries are perfect for tossing into smoothies, oatmeal, or baking—just remember, they still count toward your daily FODMAP intake.

Nutritional Benefits of Blueberries

Blueberries don’t just taste good—they’re also incredibly nutrient-dense. Here’s what you get in every handful:

Antioxidants – Especially anthocyanins, which support heart and brain health
Fiber – Supports digestion and gut health (in moderation)
Vitamin C – Boosts immunity and skin health
Low calories – A great option for light snacking

For people with IBS, getting enough fiber can be a challenge, and blueberries can help provide a gentle source—especially when you’re avoiding high FODMAP fruits.

Ways to Enjoy Blueberries on a Low FODMAP Diet

Add ¼ cup to a lactose-free yogurt or oatmeal
Toss a few into a low FODMAP smoothie
Mix with other safe fruits like strawberries or kiwi for a quick fruit salad
Use as a topping for low FODMAP pancakes or chia pudding

Just avoid pairing them with high FODMAP ingredients like honey or full-fat dairy, which could tip the balance.

Final Thoughts: Can You Eat Blueberries on a Low FODMAP Diet?

Yes—and they’re one of the best fruits to include. Stick to a ¼ cup serving, and blueberries are not only safe but also a super nutritious option for snacking, baking, or topping off your favorite low FODMAP meals.

If you’re someone who misses fruit while navigating IBS, blueberries are a welcome win.

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