Can Blueberries Cause Diarrhea?

Blueberries are renowned as a super healthy fruit, bursting with antioxidants and boasting an array of benefits. But could these colorful berries also trigger diarrhea for some people?

It’s a question worth exploring if you frequently experience digestive distress after eating blueberries. Let’s take a closer look at the potential connection between blueberries and diarrhea, and what you can do to enjoy this fruit without the unwanted side effects.

What Are the Benefits of Blueberries?

Touted as a superfood, blueberries contain a powerhouse lineup of essential vitamins, minerals, and plant compounds. These include:

1. Vitamin C

Promotes immunity and acts as an antioxidant. Just one cup of blueberries provides 24% of your daily vitamin C needs.

2. Manganese

Supports bone health and metabolism. Blueberries are rich in manganese, delivering 25% of your daily requirements per cup.

3. Anthocyanins

Blueberries get their vivid color from anthocyanins, antioxidant pigments with anti-inflammatory effects.

4. Fiber

With 4 grams per cup, blueberries provide a mix of soluble and insoluble fiber important for digestion.

With this stellar nutritional profile, it’s no wonder blueberries are linked to benefits ranging from sharper cognition to glowing skin. But could they come with some gastrointestinal side effects for certain folks?

What Causes Diarrhea After Eating Blueberries?

For most people, blueberries are unlikely to cause diarrhea or other digestive upset. But there are a few reasons why some may experience loose stools after eating this fruit.

1. FODMAPs

Blueberries contain FODMAPs, types of carbs that can trigger diarrhea, gas, and bloating in those with irritable bowel syndrome (IBS).

2. Fructose Malabsorption

Some people don’t properly absorb fructose, a natural sugar in blueberries. This can result in diarrhea when too much fructose enters the colon.

3. Sorbitol Intolerance

Like fructose, sorbitol is a sugar alcohol in blueberries that can cause diarrhea if you have difficulty absorbing it.

4. High Fiber Content

While fiber offers health perks, suddenly increasing your intake can cause temporary diarrhea before your body adjusts.

5. Allergies

Rarely, an allergy to blueberries could cause digestive issues including diarrhea after eating this fruit.

So if you have an underlying condition like IBS, fructose malabsorption, or a food allergy, blueberries may be tough for your body to handle.

Tips to Enjoy Blueberries Without Diarrhea

If blueberries send you running to the bathroom, don’t swear them off your diet just yet. There are simple ways to enjoy this antioxidant-rich fruit without unwanted tummy troubles.

1. Stick to a Serving Size

When it comes to high-fiber foods like blueberries, moderation is key. Enjoying 1⁄2 to 1 cup at a time prevents sudden fiber overload.

2. Combine with Protein

Pairing blueberries with protein sources like yogurt or nuts helps slow digestion, minimizing blood sugar and digestive spikes.

3.  Limit On an Empty Stomach

Avoid eating blueberries first thing in the morning or when overly hungry, as this can amplify digestive symptoms.

Wrapping Up

In most cases, blueberry-related diarrhea will resolve once you identify and avoid your triggers.

Don’t let blueberry-related diarrhea deter you from reaping the benefits of this antioxidant powerhouse. With some strategic tweaks and care, you can still enjoy blueberries as part of a gut-friendly diet.

Be attuned to your body, take it slow when adding blueberries back in, and enjoy their deliciousness without the accompanying discomfort.