Can Blueberries Cause Diarrhea?

Blueberries are known for being a super healthy fruit, filled with antioxidants and other health benefits. However, is it possible that these tasty berries might lead to diarrhea for some individuals?

If you often find yourself with stomach problems after eating blueberries, it’s worth taking a deeper look into whether there’s a link between them and diarrhea. Let’s discuss why this might happen and how to still enjoy blueberries without the undesirable effects.

Blueberries and Their Health Perks

Blueberries are celebrated for their rich content of vital nutrients and helpful compounds, like:

1. Vitamin C

This vitamin boosts your immune system and acts as an antioxidant. A cup of blueberries can offer you 24% of the vitamin C you need daily.

2. Manganese

This mineral is good for your bones and helps your body process food. Eating a cup of blueberries gives you 25% of your recommended manganese for the day.

3. Anthocyanins

Anthocyanins are what give blueberries their deep blue color. They’re antioxidants too, and they help fight inflammation.

4. Fiber

A cup of blueberries comes with 4 grams of fiber. This includes soluble and insoluble fiber, both important for a healthy digestive system.

With such a great nutritional value, blueberries can help with things like better mind sharpness and healthy skin. But for some, they may also cause stomach issues, including diarrhea—why might that be?

Why Might Eating Blueberries Lead to Diarrhea?

Most people won’t have any digestive problems from blueberries. But there are some factors that could lead to diarrhea if you eat them.

1. FODMAPs

Blueberries have FODMAPs, certain types of carbohydrates. These can cause problems like diarrhea, gas, and bloating in people with conditions like irritable bowel syndrome (IBS).

2. Fructose Malabsorption

Some people’s bodies can’t absorb fructose well, which is a sugar found in blueberries. This can cause diarrhea if too much of it goes into the colon.

3. Sorbitol Intolerance

Like fructose, sorbitol is a type of sugar alcohol in blueberries. It might lead to diarrhea if your body can’t handle it well.

4. High Fiber Content

Although fiber is beneficial, if you suddenly eat a lot more of it, you might get diarrhea until your body gets used to the extra fiber.

5. Food Allergies

It’s not common, but some people may have an allergy to blueberries that causes symptoms like diarrhea when they eat them.

If you have issues like IBS, trouble digesting fructose, or a blueberry allergy, your body might struggle to handle blueberries.

How to Enjoy Blueberries and Prevent Diarrhea

Even if blueberries usually cause you to have diarrhea, you might not have to give them up completely. Here are a few ways to eat these nutritious berries without upsetting your stomach.

1. Pay Attention to Portion Size

When you eat foods high in fiber like blueberries, it’s a good idea to not eat too much at once. Try sticking to a half-cup to one cup serving to stop too much fiber from hitting your stomach all at once.

2. Eat Them with Protein

Eating blueberries with foods that have protein, like yogurt or nuts, can help your body digest them more slowly. This can help keep your blood sugar and digestion stable.

3. Don’t Eat Them on an Empty Stomach

Try not to have blueberries as your first meal or when you’re really hungry. This can make digestion issues like diarrhea more likely.

Final Thoughts

Usually, the diarrhea that may come with eating blueberries will go away once you understand what causes it for you and avoid that trigger.

There’s no need to miss out on the goodness of blueberries because of diarrhea. By making some careful changes and being mindful of how you eat them, you can keep them in your diet and keep your stomach happy.

Listen to your body, reintroduce blueberries gradually if you need to, and enjoy them without the stomach upset.