Portion-dependent
Low FODMAP only up to the serving size listed — larger servings stack.
Safe serving
60 g, about 30 berries
FODMAP group responsible
- Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.
Why
Low FODMAP at around thirty berries, which makes raspberries noticeably more generous than blueberries and a reasonable everyday fruit during elimination. Blackberries, despite looking like a close relative, are high in sorbitol and are not interchangeable.
This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.
Low-FODMAP Elimination Phase Starter Kit
A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.