Are raspberries low FODMAP?
Moderate FODMAP, watch portions
Raspberries are moderate FODMAP: small portions may be fine, but larger servings can add up.
Moderate FODMAPLast reviewed October 24, 2026
Good to know
Raspberries are moderate FODMAP in our database because of their fructose. A small handful on yogurt or oats is usually fine.
Avoid combining them with other moderate fruits in the same snack, which is where fruit-based stacking happens. Blueberries and kiwi are low FODMAP alternatives.
Raspberries on a low FODMAP diet
- Small amounts of raspberries are usually fine during elimination, but larger servings move into high FODMAP territory.
- Avoid pairing them with other moderate or high FODMAP foods in the same meal, which is where stacking matters most.
- If they bother you, note them in a food diary and test them again during reintroduction.
Which FODMAPs are in raspberries
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.
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Low FODMAP
High FODMAPCommon questions
Are raspberries low FODMAP?
Raspberries are moderate FODMAP: small portions may be fine, but larger servings can add up. They contain excess fructose.
Which FODMAPs are in raspberries?
Raspberries 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 raspberries during the low FODMAP elimination phase?
In small amounts, usually yes. Larger servings can trigger symptoms, especially alongside other FODMAP sources.
How do I test raspberries during reintroduction?
Raspberries 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.
Raspberries 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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