FODMAP/SIBO Rating
Serving Size Consideration: A typical serving of dried blueberries is 30 grams, but this may be too high for FODMAP-sensitive individuals
Safe Serving Size: For those following a low FODMAP diet, limit to 10 grams per serving
Active Compounds: Concentrated fructose and fructans due to the drying process
Digestive Impact
Why it's problematic: High in concentrated sugars due to the drying process
Specific symptoms: Bloating, gas, abdominal pain, and possible diarrhea
Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption
Individual variation: Tolerance levels vary significantly between individuals
Safe Alternatives
Substitution ratio: Replace 30g dried blueberries with 120g fresh low-FODMAP fruit
Drying concentrates FODMAPs and sugars
Smaller portions may be tolerated better
Avoid combining with:
- dried cranberries
- dried apricots
- dried mango
- raisins
- dates
Safe complementary foods: Can be combined with proteins and fats like nuts or lactose-free yogurt to slow sugar absorption
- Start with 1 tablespoon (15g) of dried blueberries
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 2 tablespoons (30g)
- Monitor symptoms for 3 days before regular consumption
Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption
Common products containing garlic:
- trail mix
- breakfast cereals
- granola bars
- muesli
- protein bars
Alternative names: dehydrated blueberries, blueberry pieces, infused dried blueberries
Factors affecting tolerance:
- Overall gut health
- Stress levels
- Time of day consumed
- Portion size
- Combined foods in meal
Tip: Keep a food diary to track your personal tolerance levels and identify patterns