Blueberry
Other names blueberries
Blueberry: moderate in salicylate; low in FODMAPs and fructose. If you're sensitive to any of these, check it against your profile before eating.
Intolerances
- SalicylateModerate
The skin carries most of the salicylate and there is no way to eat a blueberry without it. The wild, smaller-fruited varieties have more skin per gram than cultivated ones.
Sources· 1
- Scotter M.J. et al., Food Chemistry 105 (2007), free and acetyl salicylic acid in foods by GC-MS, and Venema D. et al., J Agric Food Chem 44 (1996), acetylsalicylic and salicylic acid in foods by HPLC
- FODMAPsLow
Blueberry carries its sugars in balance - glucose keeping pace with fructose - so there is no excess left unabsorbed. Berries are the fruit group a low-FODMAP diet keeps, with blackberry the exception, which is high in sorbitol rather than fructose.
Sources· 2
- Muir J et al., J Agric Food Chem 55 (2007) 6619-6627 and 57 (2009) 554-565, fructans and short-chain carbohydrates measured in Australian vegetables and fruit
- Lenhart A. & Chey W.D., Adv Nutr 8 (2017) 587-596, systematic review of the effects of polyols
- FructoseFODMAPsLow
Blueberry is low on this axis because of glucose slightly ahead of fructose. Fructose only causes trouble when it outruns glucose - glucose is what carries it across the gut wall, so a balanced fruit is absorbed even when it tastes sweet.
- Histamine (+liberators / DAO inhibitors)None
Blueberries keep better than most berries and are eaten raw.
Sources· 1
- Maintz & Novak, Am J Clin Nutr 2007
- TyramineNone
- SucroseNone
- LactoseFODMAPsNone
- OligosaccharidesFODMAPsNone
- SorbitolFODMAPsNone
- OxalatesNone
- GlutenNone
- NickelNone
A measurement backs the blueberry rather than an assumption: Zeiner determined nickel in wild blueberries at mainly up to 25 mg/kg, in the range the literature already reported, and concluded that no health threat is to be expected from eating them where nickel is concerned. The berries came from an unpolluted area, which is the qualifier — a bush growing beside a road takes up what the road puts down.
Sources· 1
- Zeiner M. & Juranović Cindrić I., Toxics 6 (2018) 31, Al, Cd, Cr, Ni and Pb measured in lingonberries, blueberries and rose hips
Intolerance levels are based on our documented scientific sources. See sources →
React to Salicylate? Check these too
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Blackberry
Blackcurrant
Blood orange
Butternut squash
Frequently asked questions
Which intolerances does blueberry affect?
Blueberry is notable for salicylate, FODMAPs and fructose. Clear on histamine, tyramine, sucrose, lactose, oligosaccharides, sorbitol, oxalates, gluten and nickel.
Does blueberry contain salicylate?
Blueberry contains moderate levels of salicylate. The skin carries most of the salicylate and there is no way to eat a blueberry without it. The wild, smaller-fruited varieties have more skin per gram than cultivated ones.
Does blueberry contain FODMAPs?
Blueberry contains only low levels of FODMAPs. Blueberry carries its sugars in balance - glucose keeping pace with fructose - so there is no excess left unabsorbed. Berries are the fruit group a low-FODMAP diet keeps, with blackberry the exception, which is high in sorbitol rather than fructose.
Does blueberry contain fructose?
Blueberry contains only low levels of fructose. Blueberry is low on this axis because of glucose slightly ahead of fructose. Fructose only causes trouble when it outruns glucose - glucose is what carries it across the gut wall, so a balanced fruit is absorbed even when it tastes sweet. Amounts vary by brand and recipe, so always check the label of the exact product.
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