We all know we should eat more fruits and vegetables. A simple and tasty way to do this is berries! Throwing some berries on your breakfast cereal, in your smoothie or with some yoghurt is a great option. The Australian Guide to Healthy Eating (AGHE) recommends 2 serves of fruit per day, one standard serve being around 150g. But for berries, what is a portion of low FODMAP berries?
I have berries every day whether they be frozen or fresh. There are so many different types and it is nice to know which ones are FODMAP friendly. Below is a table of the safe serving sizes for the most common berries and there FODMAP content.
Low FODMAP Berries
|Type of Berry||Serving size||In excess, high in|
|Blackberry||4g (1 berry)||Sorbitol|
|Blueberry||40g (1/4 cup)||Fructan|
|Boysenberry||12g (5 berries)||Fructose|
|Cranberry||15g (1 tablespoon)||Fructan|
|Goji berries||10g (3 teaspoons)||Fructan|
|Raspberry||60g (30 berries)||Fructan|
|Strawberry||150g (10 berries)||No FODMAPs detected|
Unfortunately, these serving sizes (except for strawberries) don’t meet the recommended amount of fruit, however you can still enjoy these berries safely and get your whole fruit serves from other low FODMAP options like grapes and oranges.
Berry containing foods
Other supermarket foods like muesli bars, jams and muffins also contain some of these berries. Therefore it’s good to be careful, read labels and is important to remember what works for you and your tummy. For something such as jam, it’s smart to stick to safer products including 40g of strawberry jam or marmalade rather than higher FODMAP containing choices like a mixed berry jam. One of our favourites here at the FODMAP challenge is Carman’s Super Berry Muesli bar, which is low FODMAPs certified and tastes delicious.
What about the acai berry?
The craze around this purple berry is everywhere. It’s nearly impossible to go out for breakfast without the refreshing acai bowl being at the top of the menu. The FODMAP Friendly Food Program tested 10g of Acai powder and found <1% of each type of FODMAP in their results. Although this powder has no brand name and when purchasing a ‘bowl’ from a cafe they often use 1-2 whole frozen packets (a lot more than 10g!). Acai bowls also contain a number of non FODMAP friendly ingredients including apple juice and bananas. Where not saying don’t have them, but if they upset your gut it’s best to stay away. A better option would be a pitaya bowl, made from dragon fruit, which has no detectable FODMAPs. However the bowl still may contain all the extras, so be smart.
You can also check out our recent article, ‘Low FODMAP Summer Smoothie Guide‘ that contains a build your own smoothie toolbox that can be used to create smoothie bowls with ease.
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