Are Strawberries Low Fodmap?

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  • Time to read: 5 min.

Yes, strawberries are safe to include on your low FODMAP diet if consumed in moderation. The standard serving size should be no more than 10 medium-sized berries (140g).

What Serving Size of Strawberries is Low FODMAP?

The single serving of about 10 medium-sized strawberries (140g) is low in FODMAPs, making it more digestible for people suffering from IBS or other digestive diseases. Monash University discovered no FODMAPs in strawberries. [1]

Fruits that are rich in sugar fructose might create difficulties for IBS patients. Low-fructose fruits are blueberries, strawberries, cranberries, and raspberries. Despite the fact that these fruits are safe, you need to maintain your serving size low to prevent IBS symptoms. [2] [3]

According to USDA, 1 cup of whole strawberries (raw, 144g) offers the following nutritional values [4]:

  • Water: 131g
  • Energy: 46.1 kcal
  • Energy: 196kJ
  • Protein: 0.965g
  • Fat: 0.432g
  • Carbs: 11.1g
  • Fiber: 2.88g
  • Sugars: 7.04g
  • Sucrose: 0.677g
  • Fructose: 3.51g
  • Calcium: 23mg
  • Iron: 0.59mg
  • Sodium: 1.44mg
  • Copper: 0.069mg
  • Vitamin C: 84.7mg
  • Vitamin B-6: 0.068mg

Note: Raw strawberries have a total of 11% of the daily value of fiber. [5]

What Nutrients are Present in Frozen Strawberries, Sweetened?

According to USDA, 100g of frozen strawberries (sweetened) contains the following nutrient values [6] :

  • Calories: 108
  • Protein: 0g
  • Fat: 0g
  • Carbs: 27.34g
  • Fiber: 1.4g
  • Sugars, total including NLEA: 23.74g
  • Sugars added: 20.1g
  • Calcium: 13mg
  • Iron: 0.58mg
  • Vitamin C: 33.1mg

What is the Difference between Nutritional Values in Fresh and Frozen Strawberries?

Fresh and frozen strawberries have very different FODMAP levels, as you can see from the table above. The dried or frozen fruit process includes dehydration of the fresh fruits to remove water. The manufacturers concentrate the sugar level and related FODMAPs (like fructose) present in the fresh fruit before removing the water content. Dried fruit also shrinks if you compare it to its fresh version. It is important to check the serving size before consuming frozen or dried fruits. [7]

It is better to have frozen unsweetened strawberries that do not include added sugar or artificial fruit juice.

Note: Frozen sweetened strawberries contain 55% of the daily value of sugar. [8]

What Makes Strawberries Low Fodmap?

Strawberries are a flexible fruit that is useful in both sweetened and salty dishes. Strawberry is healthy since it is low in calories and has a high content of water and fiber. It includes both soluble and insoluble fiber, which is helpful for digestive motion regulation during the low FODMAP diet’s reduction stage. Its fiber level might help you stay full for extended periods and keep your blood sugar levels under control. It also contains a lot of vitamins that help your body’s immune system, brain, and stamina to work properly. [9] [10]

You can also opt for frozen berries if they are not available fresh. Enjoy the benefits of them since they taste excellent and are rich in nutrients and vitamins.

There are many benefits of strawberry intake, like control in inflammation diseases and oxidative stress, reduction of obesity-related disorders and cardiovascular disease risk, and protection against different kinds of cancer.

Strawberries also have antioxidants and antioxidant properties, which protect your body from harmful bacterial and inflammatory issues. [11]

Many supermarkets and farm workers markets sell them in varying sizes and amounts, so pay close attention to consider your portion before eating them.

Note: Strawberry fruit extracts (SFE) have chemopreventive and chemotherapeutic properties. [12]

Are All Kinds of Berries Low Fodmap?

People may also believe that all berries in the same fruit family must have the same FODMAP level.

Unfortunately, berries do not fall within this category. Regardless of the truth that many berries have a low FODMAP content, blackberries have a high FODMAP level. An excessive quantity of blackberries can also cause bloating and several abdominal pain. Consider having blueberries and strawberries throughout the FODMAP restriction period. [13] [14]

Low FODMAP Berries Content:

Type of BerryServing SizeIn Excess – High In
Blackberry4g (1 berry)Sorbitol
Blueberry40g (1/4 cup)Fructan
Strawberry140g (10 berries)No FODMAPs detected

Is Blueberry Safe on a Low Fodmap Diet?

Since blueberries are low in fructose, which is easier for your body to process and they are a fantastic low-FODMAP berry serving. Make sure to weigh out the right amount of servings. According to Monash Fodmap App, 20 berries make up one serve. Blueberry-heavy foods, like blueberry pie or yogurt with plenty of blueberries, are harmful as they have a high amount of sugar. [15] [16]

Can You Have Strawberry Jam in a Low Fodmap Diet?

Strawberry jam is an acceptable low FODMAP food item provided as it is free from added sugar with high fructose fruit syrup (which causes excess fructose build-up in the body). Raw strawberries are low FODMAP because they have a reduced sugar content than other berries. Try to avoid jams and stick to whole strawberries.

Can You Feel Sick if You Have Too Many Strawberries?

Certain fruits are more acceptable by people having IBS than others. Fructose (a monosaccharide, stands for ‘M’ in FODMAP) is low in fruits like strawberries. Excess fructose begins to move to the large intestine, in which bacteria digest it, causing painful stomach problems. That is the reason you might feel good while having a low FODMAP strawberry serving, but it could turn horrible if you eat more.

Note: High consumption of strawberries can cause the birch-fruit syndrome. [17]

Berry Containing Foods

Food items such as muesli bars, spreads, cookies, chocolates, and muffins have different types of berries. As a result, it’s vital to be cautious, check labels, and know what fits better for your health and your stomach. When it comes to jam, it’s best to go for safer options like 40g of strawberry jam or spread instead of higher FODMAP options such as mixed berry jam. Having different types of berries in a single food item is hazardous in IBS.

The Bottom Line

In the end, including the right amount of strawberries in your diet will supply your body with essential vitamins, minerals, fibers that you might require. Try to avoid mixed berries food items with artificial flavor and sweeteners. You should consult your dietitian if you suffer from any problems after having an excessive amount of berries.

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