Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Are raspberries low FODMAP?
Although raspberries are a high-FODMAP fruit, they can be eaten in moderation on a low-FODMAP diet. According to the Monash University Fodmap Diet App, 30 berries (60g) are low FODMAP and are best tolerated by IBS sufferers. Raspberries are high in fiber, vitamin C, and antioxidants, so they're a nutritious complement to any diet. Raspberry berries include only 8 grams of carbs and 60 calories per cup, making them an excellent choice for anyone who are controlling their weight or blood sugar levels. Raspberries are particularly high in manganese, an essential mineral for bone health and metabolism.
You can also eat raspberry jam or quick raspberry jelly if you follow the recommended serving size.
Here's a list of what you can eat per serving and what you should avoid, according to the Monash App:
- Raspberry Jam: 2 teaspoons per serving (40g) is not very high FODMAP
- Instant Raspberry Jelly: 1 cup (280g) per serving is low in FODMAPs.
- Apple & Raspberry Juice: 1/6 per portion (8ml diluted in 70ml water) - This serving size contains moderate levels of excess fructose; if you have a fructose malabsorption problem, you should reduce your intake.
What is the low FODMAP diet?
The low FODMAP diet is a way of eating that can help with irritable bowel syndrome symptoms (IBS). Foods that are low in FODMAPs, a kind of carbohydrate, are included in the diet. For persons with IBS, FODMAPs can cause digestive issues. IBS is frequently treated with a low FODMAP diet. Abdominal pain, bloating, gas, diarrhea, and constipation are all symptoms of IBS. These symptoms can be alleviated by following a low FODMAP diet. The diet may also help patients with IBS improve their quality of life. The low FODMAP diet is not a cure for IBS, although it can help with symptom management.
Health benefits of raspberries
Raspberries provide numerous health advantages. Fiber, vitamin C, and manganese are all beneficial things to eat. Antioxidants found in raspberries can help protect the body from cancer and other ailments. Raspberry berries are also low in calories and fat, making them a good choice for anyone who are attempting to reduce weight.
The following are some of the other health benefits of raspberries:
- Assisting in the prevention of blood clots
- Bringing cholesterol levels down
- Circulation improvement
- Immune system enhancement
- Detoxification of the body
- Inflammation reduction
- Enhancing digestion
- Keeping blood sugar levels in check
- Macular degeneration prevention
- Improving cognitive performance
Raspberry berries can be consumed in a variety of ways. They can be eaten raw, frozen, or dried. You may put them in smoothies, yogurt, cereal, oatmeal, and baked goods, among other things. Jam, syrup, and wine can all be made with raspberries.
Look no farther than raspberries for a delicious and healthy fruit to include in your diet!
Low FODMAP recipes with raspberries
Raspberry is used in a variety of low FODMAP dishes. Raspberry crumble, raspberry smoothie, and raspberry pie are some of our faves. These meals are all simple to make and may be served at any time of day.
Here are a few of our favorite low-FODMAP recipes that include raspberries. We hope you appreciate them as much as we do:
- Low FODMAP Cinnamon Raspberry Muffins Recipe
- Low FODMAP Raspberry Lemonaid “Bellini” (Non-Alcoholic) Recipe
- Low FODMAP Strawberry Raspberry Cheesecake Smoothie Recipe
- Low FODMAP Raspberry Lemonade Recipe
There are so many wonderful low FODMAP recipes that rasperberries may be used in that you're sure to find a couple that you'll like!
Hopefully, this blog post has answered some of your questions about raspberries and whether or not it is a low FODMAP food. Stay tuned for more posts about FODMAP friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free low FODMAP course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.