How to be berry nice to your belly

We all know we should eat more fruits and vegetables. A simple and tasty way to do this is berries! Throwing some berries on your breakfast cereal, in your smoothie or with some yoghurt is a great option. The Australian Guide to Healthy Eating recommends 2 serves of fruit per day, one standard serve being around 150g. But for berries, what is a portion of low FODMAP berries?

Fresh or frozen, there are so many different types and it is nice to know which ones are FODMAP friendly. Below is a table of the safe serving sizes for the most common berries.

• Blackberry: 4g
• Blueberry: 125g. Up to 500g is low FODMAP.
• Boysenberry: 12g.
• Cranberry (dried): 15g.
• Goji berries: 10g.
• Raspberry: 60g.
• Strawberry: 65g.

Low FODMAP Berries

To meet the daily requirements of two serves of fruit for most adults, you may wish to combine a serve of berries with other low FODMAP fruit such as firm bananas and oranges.

Berry containing foods

Other supermarket foods like muesli bars, jams and muffins may also contain some of these berries. Therefore it’s good to be careful, read labels and is important to remember what works for you and your tummy.

You can also check out our low FODMAP summer produce guide for shopping in-season fruits and information on key nutrients.

Updated and reviewed by Healthylife health experts April 2024