In this post, you will get the answer to, “Are raspberries low FODMAP?”.
Choosing the right fruits can be tricky when following the low FODMAP diet.
Raspberries contain the FODMAP known as fructose, a type of fermentable carbohydrate commonly found in fruits (1).
This post will cover appropriate portion sizes of raspberries when on a low FODMAP diet.
We will also cover how to incorporate raspberries into your diet (with links to appropriate recipes) and the nutritional value of raspberries.
What is the nutritional value of raspberries?
Incorporating raspberries into your diet, even when you are following the low FODMAP diet, can be beneficial for your health.
Raspberries are high in fiber. They can be useful to help you reach your daily fiber goal and add diversity to your diet.
Raspberries are also high in vitamin C, providing 43% of your recommended daily intake in 100 grams (2).
Raspberries are also a source of bioactive compounds which have antioxidant properties.
The bioactive compounds, coupled with high vitamin C content, may protect against cardiovascular disease, cancer, and inflammatory disorders such as arthritis (3).
Raspberries are also relatively low in calories but high in fiber, meaning they are a great low calorie but filling healthy snack (2).
What is the FODMAP content of raspberries?
Raspberries contain the FODMAP fructose, commonly found in fruit (1).
You can enjoy them on the low FODMAP diet in moderation.
According to Monash, a serving of 58g (⅓ cup) of raspberries, which is approximately 15 raspberries, is considered a low FODMAP portion.
A serving size of up to 2 tablespoons (40g) of raspberry jam is also low FODMAP so long as no high FODMAP additives are added.
Dried raspberries are yet to be tested by Monash for their FODMAP content, however, a small amount, such as a teaspoon, is likely to be tolerated by most on the low FODMAP diet.
Monash is an Australian university that researches the low FODMAP diet and advises on low FODMAP certified food via its website and app (1).
Therefore, you can enjoy them on a low FODMAP diet, but ensure you stick to the low FODMAP portion and be wary of FODMAP stacking.
How to incorporate raspberries into a low FODMAP diet?
As discussed, always stick to the low FODMAP serving of raspberries and be wary of FODMAP stacking when incorporating them into your low FODMAP diet.
Here are a few ideas on how to incorporate raspberries into your low FODMAP diet:
- Snack – Grab a small handful of raspberries as a quick, healthy, and convenient snack.
- Smoothies – Add raspberries to a low FODMAP smoothie.
- Baking – raspberries can add natural sweetness to your baking in items such as sweet pies and muffins.
- Breakfast – add raspberries to any low FODMAP cereal or incorporate it into overnight oats. They also work great with French toast and pancakes!
Low FODMAP raspberry recipes
Below is a list of low FODMAP raspberry recipes:
- Low FODMAP raspberry muffins
- Low FODMAP raspberry chia Jam
- Low FODMAP dark chocolate raspberry muffins
- Low FODMAP olive oil muffins with goat cheese raspberries and walnuts
- Low FODMAP cranberry raspberry cheesecake trifle
- Low FODMAP raspberry chocolate truffle cake
- Low FODMAP chocolate raspberry buche de noel
- Raspberry Smoothie
- The Berries Pie
- Low FODMAP lemon raspberry overnight oats
- Low FODMAP raspberry coconut french toast
What other berries can I eat on the low FODMAP diet?
You may be wondering if there are other low FODMAP berries that you can incorporate into your diet.
Below are low FODMAP serving sizes of other types of berries according to Monash:
- 65g (5 medium) strawberries.
- 125g blueberries
- 4g blackberry (1 single blackberry).
- 50g cranberries (raw)
- ¼ tsp of Juniper berries (dried)
- 3 tsps of Goji berry (dried)
As you can see, low FODMAP serving sizes for dried fruits are lower given that they will be a more concentrated source of the FODMAPs as the water has is removed.
You can find more detailed articles on specific berries and their FODMAP in our other posts:
For more general information on fruit and the low FODMAP diet, see our article, Low FODMAP fruits.
Do note that the current recommendation is that you eat a maximum of three portions of fruit daily (even the low FODMAP ones) if you have IBS (4).
Raspberries provide great nutritional value to your diet and you can enjoy them moderation on the low FODMAP diet.
Raspberries can be easily incorporated into your low FODMAP diet. For inspiration ,click on the recipe links provided to help you create delicious snacks and meals.
Alternatively, if you do not like raspberries or they cause you symptoms, there is a wide variety of other low FODMAP berries that you can enjoy as discussed above.
My name is Elouise Rice and I am a registered dietitian, soon to be practising as a band 6 specialist gastro dietitian in a leading hospital in London. I previously worked as a band 5 gastro dietitian at world-renowned Addenbrookes Hospital in Cambridge. I have a never ending curiosity about how our gut impacts our overall health. I am proud to be working as a dietitian and supporting individuals with improving their gut health.