FODMAP food guide
Is blackberry low FODMAP?
FODMAP score
70
Moderate
In small portions — Blackberry is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 small berry (4 g)
Becomes high FODMAP at
2/3 cup (about 160 g) or more
High in sorbitol; even a small half-cup serving is enough to trigger symptoms, so limit to a few berries.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores blackberry at a serving of 1 small berry (4 g); at 2/3 cup (about 160 g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Sorbitol
Sorbitol sets an unusually tight window: the low serve is a single small berry, and one medium berry is already moderate, so a handful sits far above it. An independent lab’s testing passes a full cup — a lab-to-lab difference rather than newer data — so hold to the conservative figure while eliminating; frozen berries carry the same load as fresh.
Excess Fructose
A 2025 re-test added excess fructose to blackberry’s profile alongside the sorbitol — the two climb together on the same tiny portions, which is why blackberries were retired as a pure-sorbitol challenge food in updated reintroduction protocols.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.