Are blackberries low FODMAP?
High FODMAP, usually limited
Blackberries are high FODMAP and are usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Blackberries on a low FODMAP diet
- Leave blackberries out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in blackberries
Fructose: Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel. Read more about fructose malabsorption.
Lower-FODMAP swaps
Low FODMAPMore fruit
Moderate FODMAPCommon questions
Are blackberries low FODMAP?
Blackberries are high FODMAP and are usually limited during the elimination phase. They contain excess fructose.
Which FODMAPs are in blackberries?
Blackberries contain excess fructose. Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel.
Can I have blackberries during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of blackberries?
Lower-FODMAP options include blueberries, kiwi and oranges.
How do I test blackberries during reintroduction?
Blackberries belong with the excess fructose group, which is often tested with honey or mango. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Blackberries in our guides
Category
Fruits & Dried Fruits · Fruit
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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