Are Raspberries Low FODMAP?

Raspberries are a tangy yet sweet delicacy! Day in and day out, we find plenty of tempting vibrant foods to choose from; however, filling your plate becomes pretty challenging for anyone with irritable bowel syndrome (IBS). So, if you’re trying to maintain a low FODMAP diet, you’re probably wondering if raspberries are low FODMAP?

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Fresh raspberries are safe to enjoy on a low FODMAP diet if you follow the recommended portions. Therefore, one serving is about 1.76 oz or 30 medium-sized raspberries as larger quantities can contain high fructan levels that can trigger IBS symptoms.

Raspberries are a sure sign that summer’s well underway, and it’s time for those mouth-watering berry treats we love! While IBS tends to affect everyone differently, we want to avoid eating anything that may trigger those uncomfortable symptoms. So, here’s a detailed overview of keeping raspberries low FODMAP.

Are Raspberries Low FODMAP?

Red raspberries fruit in wood bowl on table

Fruit is always a pretty challenging food to navigate regarding low FODMAP diets. Many people assume that all fruits are common triggers that lead to digestive issues due to their natural sugar content; however, this isn’t the case. 

Most berries, including raspberries, are relatively low in FODMAPs. However, you’ll want to beware of these fruits’ relativity and safe area as they contain a degree of FODMAP sugars.

Fortunately, you can enjoy raspberries as tangy, sweet treats as the FODMAP sugars in raspberries are relatively small. However, ensure that you keep a close eye on your portion sizes as raspberries contain fructans that can trigger IBS or other gastrointestinal symptoms.

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Monash University recommends limiting portion sizes to a small handful of 1.76 oz or 30 medium-sized raspberries. However, note that most raspberries in the US are somewhat larger than average, so limit portions to around 15 to 20 berries as larger servings contain moderate to high fructan levels. 

Although around 20 berries may not seem much, this small handful is plenty for a juicy snack or tangy flavoring to add to your baking, desserts, cooking, or breakfast. 

What Are Low FODMAPs?

Dietary intolerance to FODMAPs is common yet poorly recognized. However, these fermentable carbs have come to the forefront over the last decade thanks to new research, knowledge, and treatment.

Patients suffering from an intolerance to one of these carbs mainly present unexplained bloating, gas, belching, distension, abdominal pain, constipation, or diarrhea. 

While each individual may experience all or several of these symptoms, it is best to avoid high FODMAPs altogether while following the low FODMAP diet. You can reintroduce some of these foods later during the Reintroduction phase of the diet.

In a nutshell, the low FODMAP diet involves restricting the five families of fermentable carbs from your diet:

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  • Fructans (garlic, onions, wheat, barley, and rye)
  • Galactooligosaccharides (legumes and certain root veggies)
  • Disaccharides (lactose found in dairy products)
  • Monosaccharides (honey and fresh and dried fruits with fructose as the primary carb)
  • Polyols (artificial sweeteners like sorbitol, xylitol, and mannitol)

Why Should You Limit Raspberries On A Low FODMAP Diet?

Consuming more than 1.76 oz or 30 medium-sized raspberries contains moderate to high fructan levels, making them high FODMAP.

Fructans, falling into the oligosaccharide camp of FODMAPs, are carbs composed of simple fructose chains. When IBS sufferers consume excessive amounts of this fermentable carb, the trouble begins! 

IBS individuals lack the appropriate enzymes to digest fructans. In turn, your gut bacteria feed on these undigested carbs, resulting in uncomfortable symptoms like tummy cramps, bloating, gas, or gut motility.

The primary reason why limited portions are low FODMAP and do not cause IBS symptoms is the balanced proportion of fructose and glucose. Therefore, individuals on a low FODMAP diet should eat fruits containing a glucose-to-fructose ratio of 1:1. 

Glucose naturally acts as a transporter for fructose, enabling fructose absorption in your bloodstream instead of fermenting in the intestines.

Fortunately, moderate raspberry servings contain glucose in excess or balance with fructose. However, eating more than thirty medium-sized raspberries in one sitting tends to cause the fructose levels to exceed the glucose. In turn, the excessive and undigested fructose ferments in the large gut, in turn feeding your bacteria, causing abdominal discomfort.

Is Raspberry Juice Low FODMAP?

Raspberry Juice

While raspberry juice is currently untested for FODMAPs, fruit juice is generally higher in FODMAPs than fruits it’s derived from, so we recommend not drinking raspberry juice.

We recommend slowly introducing raspberry juice in tiny portions once your symptoms fully settle.

Is Raspberry Jam Low FODMAP?

Raspberry Jam

We’ve got some good news — raspberry jam is considered low FODMAP until 2 tbsp before it ranges into the moderate fructan zone.

However, it’s critical to read the labels to ensure that the jam only contains regular sugar. If you notice any of the following ingredients on the list, consider purchasing a different brand or making homemade jam.

  • Fruit juice 
  • High fructose corn syrup 
  • Artificial sweeteners (sorbitol, maltitol, mannitol, xylitol, or isomalt)

Note that any jam advertised as ‘sugar-free’ almost always contains artificial sweeteners to replace the sugar. So, keep a close eye out for as these may trigger symptoms in individuals’ sensitive to polyols – the ‘P’ in FODMAP.

How To Use Raspberries On A Low FODMAP Diet?

Fruits are one of nature’s natural sweeteners. You can use raspberries in versatile ways.

Consider adding raspberries to your baking or desserts, or simply enjoy these berries as a tasty snack! More so, you can pop raspberries into your oats or breakfast porridge for extra flavors and nutrients.

So, Are Raspberries Low FODMAP?

Raspberries are a delicious fruit that, although not FODMAP-free, you can enjoy as a low FODMAP in moderation without experiencing the uncomfortable side effects of IBS. So, if you are strictly following a low FODMAP diet, limit your portions to 1.76 oz. or 30 medium-sized raspberries. Consuming larger servings can trigger IBS symptoms as more than 1.76 oz raspberries contains moderate to high fructan levels, making them high FODMAP.

So, the next time you go to the store and see a punnet of raspberries, remember that you can add them to your cart with the side note of restricting portions.