FODMAP/SIBO Rating
Serving Size Consideration: One typical serving of blackberries
Safe Serving Size: A smaller portion is recommended for FODMAP-sensitive individuals
Active Compounds: Fructose, Sorbitol
Digestive Impact
Why it's problematic: May cause digestive issues in moderate to large portions
Specific symptoms: Bloating, gas, abdominal pain
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly between individuals
Freezing does not affect FODMAP content
Cooking slightly increases fructose concentration
Avoid combining with:
- apples
- pears
- watermelon
- honey
Safe complementary foods: Can be combined with low FODMAP proteins and fats
- Start with 1-2 berries (15g)
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 30g
- Maximum recommended serving is 30g per meal
Signs of success: No digestive symptoms within 24 hours of consumption
Common products containing garlic:
- Mixed berry smoothies
- Berry preserves
- Berry flavored yogurt
- Berry desserts
Alternative names: Brambleberries, Wild blackberries, Rubus fruit
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Individual fructose absorption capacity
Tip: Keep a food diary to track your personal tolerance levels