Are Strawberries Low FODMAP? Berry Guide for IBS

Yes, strawberries are low FODMAP and one of the safest fruits for people with IBS. At a standard serving of about 5 medium strawberries (75g), they contain only small amounts of fructose that are well balanced by glucose, keeping them below the FODMAP threshold. Strawberries are a bright spot on the low-FODMAP diet — flavorful, versatile, and packed with nutrition.

For people with IBS who feel like fruit options have been severely restricted, strawberries are a reliable go-to that can be enjoyed in a variety of ways.

Why Are Strawberries Low in FODMAPs?

The FODMAP concern with fruit is primarily about excess fructose — the monosaccharide “M” in the FODMAP acronym. When a fruit contains more fructose than glucose, the excess fructose can be poorly absorbed in the small intestine, leading to fermentation and symptoms.

Strawberries have a favorable fructose-to-glucose ratio. They contain roughly equal amounts of fructose and glucose, which means the glucose helps facilitate fructose absorption through a co-transport mechanism in the gut. This is the same reason why some fruits like bananas (unripe) are low FODMAP while others like apples and pears are high FODMAP — it comes down to the sugar balance.

FODMAP Breakdown: Strawberries and Other Berries

Berry Type	Serving Size	FODMAP Level	FODMAP Type	Notes
Strawberries	5 medium (75g)	Low	Trace fructose	Safe staple fruit
Blueberries	20 berries (40g)	Low	Trace fructose	Low at small serves
Raspberries	30 berries (60g)	Low	Trace fructose/sorbitol	Safe at this portion
Blackberries	5 berries (30g)	Low	Fructose/sorbitol	Keep serves smaller
Cranberries (fresh)	1/2 cup (55g)	Low	Trace fructose	Safe staple
Boysenberries	5 berries (45g)	Moderate	Fructose	Limit portion carefully
Dried strawberries	~15g	Low-Moderate	Concentrated fructose	Use sparingly
Strawberry jam	2 tbsp (30g)	Low	Fructose	Check sweetener type

Comparing Berries: Which Are Safest?

Strawberries are among the safest berries, but most berries fare relatively well on the FODMAP spectrum compared to other fruit categories. Here is how the berry family stacks up:

Safest berries (most generous portions allowed):

• Strawberries — 5 medium (75g)
• Raspberries — about 30 berries (60g)
• Cranberries — 1/2 cup (55g)

Safe at smaller portions:

• Blueberries — 20 berries (40g)
• Blackberries — 5 berries (30g)

More caution needed:

• Boysenberries — small serves only
• Goji berries — limited testing, use sparingly

The ability to mix berries is one of the pleasures of a low-FODMAP diet, but be mindful of FODMAP stacking. Combining several types of berries in one serving could accumulate enough fructose to become problematic. A mixed berry bowl with strawberries, blueberries, and raspberries should keep each type to about half its normal individual serving to be cautious.

Fresh vs. Frozen Strawberries

Frozen strawberries are nutritionally equivalent to fresh and have the same FODMAP content. Freezing does not change the carbohydrate profile of fruit. Frozen strawberries are actually an excellent option because:

• They are available year-round
• They are typically flash-frozen at peak ripeness, preserving nutrients
• They are more affordable than fresh berries in off-season months
• They blend well in smoothies

The only consideration is that some frozen berry mixes include fruits that are higher in FODMAPs, such as cherries or mangoes. Check the ingredient list if you buy a mixed berry blend.

Strawberry Jam and Preserves

Strawberry jam is low FODMAP at about 2 tablespoons (30g). Spread on sourdough toast or oatmeal, it is a perfectly safe breakfast addition.

What to check on jam labels:

• Sweetener type — sugar and glucose syrup are fine; honey and high-fructose corn syrup are not
• Fruit juice concentrates — apple or pear juice concentrates are high in fructose
• Serving size — a thick layer of jam exceeding 2 tablespoons may push into moderate territory
• “No sugar added” varieties may use apple juice concentrate or other high-FODMAP natural sweeteners as a replacement

Dried Strawberries and Freeze-Dried Strawberries

Dried strawberries concentrate the natural sugars, making them higher in fructose per gram than fresh. A small amount (roughly 15g) is likely fine, but they should be treated as a garnish, not eaten by the handful.

Freeze-dried strawberries are a slightly different product. They retain the shape and flavor of fresh strawberries with the water removed. They are a popular addition to cereal and trail mix. While they are concentrated, a small serving (about 5-10g) is generally well tolerated. They make an excellent topping for oatmeal or yogurt.

Ways to Enjoy Strawberries on a Low-FODMAP Diet

Strawberries are incredibly versatile. Here are some FODMAP-safe ideas:

• Breakfast: Sliced strawberries on oatmeal or lactose-free yogurt
• Smoothie: Strawberries blended with banana, lactose-free milk, and a teaspoon of maple syrup
• Snack: Fresh strawberries dipped in dark chocolate (30g)
• Dessert: Strawberries with whipped lactose-free cream
• Salad: Sliced strawberries with spinach, walnuts, and balsamic vinaigrette
• Toast: Strawberry jam on sourdough bread

Tracking how fruit fits into your overall daily FODMAP intake is easier with tools like FODMAPSnap, which can help you check meals that combine multiple fruits or pair fruit with other FODMAP-containing ingredients.

Strawberries and Fructose Stacking

While strawberries are low FODMAP on their own, be aware of fructose accumulation if you eat multiple fruits in one meal or throughout the day. Eating strawberries with blueberries, a banana, and grapes in the same sitting could stack fructose to problematic levels, even though each fruit individually is low FODMAP.

A good guideline is to limit yourself to one to two fruit servings per sitting, spaced at least 2-3 hours apart from other fruit servings.

Strawberries and SIBO

People with small intestinal bacterial overgrowth (SIBO) may need to be more cautious with all fruit due to the sugar content feeding bacteria in the small intestine. While strawberries are among the safest fruits, if you have SIBO and find that even low-FODMAP fruits trigger symptoms, discuss this with your gastroenterologist or dietitian.

Key Takeaways

• Strawberries are low FODMAP at 5 medium berries (75g) per serving
• Their balanced fructose-to-glucose ratio is what keeps them safe
• Frozen strawberries have the same FODMAP content as fresh
• Strawberry jam is safe at 2 tablespoons — check sweetener ingredients
• Dried strawberries are more concentrated and should be used sparingly
• Be cautious of fructose stacking when combining multiple fruits
• Strawberries are among the most versatile and reliable fruits on the low-FODMAP diet

Related Reading

• Are Blueberries Low FODMAP? — Another safe berry at the right serving
• Bananas and FODMAPs — Ripeness matters for this popular fruit
• Are Grapes Low FODMAP? — Another fruit with serving-size considerations
• Is Oatmeal Low FODMAP? — Top your porridge with berries

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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have IBS, SIBO, or other gastrointestinal conditions. FODMAP tolerance varies between individuals, and a supervised elimination and reintroduction process is recommended for best results.