If you are on the low FODMAP diet, you may wonder what the blackberries FODMAP content is like.
Blackberries are a popular fruit known for their sweet and tart taste. They are a flavorful addition to various dishes and are also rich in vitamins and fiber, making them a healthful choice.
This blog will explore the nutritional profile of blackberries and their FODMAP content. We will also discuss the FODMAP content of blackberry jam, juice, and canned blackberry.
What are Blackberries?
Blackberries are small, dark purple to black, and sometimes even red or greenish fruit that grows on thorny bushes belonging to the Rubus genus.
These delicious and nutritious berries possess a distinctive juicy, slightly sweet, and tart flavor.
Blackberries are typically in season during the summer, with their peak harvest period spanning from late spring to early autumn.
The exact timing may vary depending on your location and local climate conditions.
Blackberries are often enjoyed fresh, added to various dishes, or used to make jams, jellies, desserts, and even beverages.
What are the health benefits of blackberries?
Blackberries are known for their high levels of antioxidants, particularly anthocyanins, which contribute to their dark color and numerous health benefits.
Researchers have linked anthocyanins to health benefits such as reducing the risk of heart disease, cancer, and dementia and improving brain function (3, 4, 5, 6).
In addition, studies have found that anthocyanins can aid in preventing obesity, diabetes, and metabolic disorders by improving gut health and microbiota (7).
A cup of blackberries also contains (8):
- 30mg of vitamin C (35% of the daily value)
- 28.5mg of vitamin K (25% of the daily value)
- 8g of fiber (29% of daily value)
Blackberries contain both soluble and insoluble fibers. Insoluble fiber can help prevent constipation and enable food to pass through the gut more quickly.
Soluble fiber feeds good bacteria and draws water into your gut, softening your stools and supporting regular bowel movements (9).
You can find out more about how does fibre affect IBS here.
What is the blackberry FODMAP Content?
According to Monash University, blackberries are low FODMAP at 4g portion size. This is roughly equivalent to ½ a blackberry (1).
Quantities larger than this will contain the FODMAP sorbitol, which can trigger IBS and other digestive system issues (2).
However, it is unlikely you will love blackberries so much that you will sit there savoring your ½ berry allowance.
The good news is that we have some ideas of FODMAP safe blackberry alternatives for you to enjoy whilst on the diet.
Is blackberry jam low FODMAP?
Monash University has not tested Blackberry jam specifically. However, since fresh blackberries are high in sorbitol, blackberry jam would be high in FODMAPs.
Alternative spreads that are lower in FODMAPs include strawberry jam and marmalade.
You can find more information about strawberry jam in this blog post here: ‘Are strawberries low FODMAP’.
Is blackberry juice low FODMAP?
Blackberry juice is made by crushing and pressing fresh blackberries to extract the liquid. Fruit juices are even higher in FODMAPs than fresh fruit in general.
So, blackberry juice will be high in FODMAPs.
Are canned blackberries low FODMAP?
Canning companies prepare canned blackberries by packing fresh blackberries with water or sugar syrup.
Due to the high FODMAP content of blackberries, canned blackberries will be high in FODMAPs.
Low FODMAP substitutes for blackberries
If you are a berry lover, you will be happy to know that there are plenty of other low FODMAP options besides blackberries.
You can click the individual links for more information on the low FODMAP portion sizes.
Here are a few examples:
- Blueberries (Read more on Are blueberries FODMAP safe)
- Strawberries (Read more on Are strawberries low FODMAP)
- Cranberries (Read more on What is the cranberry FODMAP content like)
We have also written a comprehensive guide on low FODMAP fruits, which you can read here.
Summary
Blackberries are rich in antioxidants, vitamins, and fiber, providing abundant health benefits.
However, the low FODMAP serve of blackberries is 4g. This is approximately ½ a blackberry, which is unrealistic to have in your meals.
Luckily, there are alternative options for blackberries, such as blueberries, strawberries, and cranberries.
Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.
During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.
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