Are Mulberries Low FODMAP?

Food is a source of nutrients, energy and of life itself. It can be a warm embrace for some and a blow to the gut for some others. This is because certain foods have the potential to trigger an unwarranted response from the digestive system of some individuals, who are deemed sensitive to these. This happens in conditions such as “Irritable Bowel Syndrome” (IBS), or “Small intestinal bacterial overgrowth” (SIBO). Such individuals may benefit from a trial of a ‘low FODMAP’ diet.

In this article, we will learn about a low FODMAP diet and about Mulberries as a potential low FODMAP food.


1. What Is A Low FODMAP Diet?
2. What Is The Significance Of A Low FODMAP Diet?
3. What Are Mulberries And What Are Their Health Benefits?
4. Are Mulberries A Low FODMAP Food?

1. What Is A Low FODMAP Diet?

Some people are sensitive to certain constituents of food, which causes them to develop gastrointestinal distress. A portion of these individuals are intolerant to poorly-absorbed, short-chain carbohydrates such as lactose, fructose, sorbitol etc. which are collectively known as “FODMAPS” (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). For such people, the fermentation of theses carbohydrates in the large bowel leads to bloating, pain and altered bowel habits.

In this scenario, a trial of low FODMAP diet may be undertaken, which is basically an eating regimen that is greatly restrictive. It involves elimination and gradual re-introduction of certain food groups.

Being highly restrictive and relatively nutrient-deficient, it is not a diet that you should follow for long, and it is recommended that it is carried out under the guidance of your doctor.

2. What Is The Significance Of A Low FODMAP Diet?

By following a trial of low FODMAP diet, it is easier to identify the trigger foods that are concealed in your daily diet. After eliminating the high FODMAP groups from your diet, you may experience an improvement in symptoms, and by subsequent re-introduction of these, one at a time, it becomes easier to identify the triggering food group.

3. What Are Mulberries And What Are Their Health Benefits?

Mulberries are the fruits of Mulberry trees. They may be black, red or white and have a sweet flavour. They are also densely packed with nutrients, which indeed grant them popularity, around the world.

Fresh mulberries are rich in water, with a whopping 88%, and around 10% of it is composed of carbohydrates. Proteins constitute only about 1%, and fats occupy less than 1% of the total composition.

They are also rich in Vitamin-C and Iron.

4. Are Mulberries A Low FODMAP food?

The carbohydrates present in mulberries are mainly simple sugars, such as glucose and fructose.

Despite this, some studies have shown that a ripe mulberry contains roughly equal amounts of glucose and fructose. Such fruits are often well tolerated, because here, glucose acts as a carrier for fructose, enhancing its absorption into the bloodstream. This prevents fructose from moving into the large intestine, where it would trigger symptoms. This may indicate that Mulberries could possibly be considered as a low FODMAP food.

However, since the FODMAP levels of mulberries have not been determined, it is always sensible to consume these judiciously, ideally avoiding these during step 1 and step 2 of your FODMAP diet. They can be introduced in step 3 of the FODMAP diet.

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