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Is Mulberry Low FODMAP?

Written by Amy Kaczor MS RD LDN, Registered Dietitian | Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM

Is Mulberry Low FODMAP?

During the restriction phase of the low FODMAP diet, you may wonder if delicious and sweet mulberries are a low FODMAP fruit. Mulberries are rich in antioxidants, vitamins, and minerals and low in calories. 

All fruits contain the FODMAP fructose. However, when the fruit contains equal amounts of glucose and fructose, individuals are less likely to experience worsening symptoms of irritable bowel syndrome. This is because glucose acts to carry the fructose, leading to fewer gut symptoms.

Unfortunately, not much data exists on the glucose to fructose ratio of mulberries nor on the level of excess fructose present.

Since the Monash University FODMAP diet app has not explicitly tested mulberries for FODMAPs and has not stated an appropriate portion size, be cautious when consuming mulberries and avoid eating large amounts at one time.

What Are the Health Benefits of Mulberry?

According to Trends in Food Science and Technology, mulberries are rich in antioxidants, including anthocyanins and flavonoids. Antioxidants are compounds that protect cells in the body from damage, often reducing inflammation. Additionally, antioxidants may have a protective effect on the heart.

Mulberries are also rich in essential vitamins and minerals, including vitamin C and zinc. Both vitamin C and zinc play a role in supporting a healthy and strong immune system. 

Mulberry and the Low FODMAP Diet

We hope this post answers your questions about the low FODMAP diet and mulberries. Stay tuned for more posts about the low FODMAP diet and low FODMAP foods! 

Check out our other pages for more information on nutrition, the low FODMAP diet, and managing digestive health.


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