About Strawberries
Are strawberries low FODMAP, or are they high FODMAP? Why is there conflicting information? How many strawberries can you eat on the low FODMAP diet? Whether you are following the diet for irritable bowel syndrome (IBS) or other digestive disorders, this article will answer all your questions.
Fragaria × ananassa is the common strawberry and they have been lab tested by both Monash University and FODMAP Friendly, numurous times. The lab test results have varied from test to test. This is actually expected by the testing bodies as fresh fruits and vegetables, in particualr, have many variables.
Lab Testing of Strawberries for FODMAPs
Initially, both Monash University and FODMAP Friendly recommended 10 medium (140 g) strawberries as a low FODMAP serving size. The serving sizes are set by governmental healthy eating guidelines. Monash reported no FODMAPs present in this fruit and FODMAP Friendly did not specify.
As of Spring 2021 FODMAP Friendly re-tested strawberries and now recommend a serving size of 50 g, or about 3 to 5 berries, stating that larger portions contain fructose.
As of early 2022 Monash University retested strawberries and these tests showed a low FODMAP serving size of 65 g or about 5 medium strawberries.
All lab tests are accurate and represent what was tested at the time…Use the app entries as guides, and not absolutes.
All lab tests are accurate and represent what was tested at the time. One limitation of the Monash University and FODMAP Friendly apps is that only one data set can be shown at a time. In addition, the fruits and vegetables you buy literally cannot be the same as those tested at any time. Use the app entries as guides, and not absolutes.
It is highly recommended that you read our article, When Low FODMAP Lab Test Results Differ.
BTW, both Monash and FODMAP Friendly have lab tested strawberry jam. FODMAP Friendly found no FODMAPs detected; Monash suggests a 2 tablespoons size of 40 g with no upper amount given.
FODMAP Friendly lab tested dried strawberries and the serving size suggested is 6 g.
How to Buy
Color is actually not automatically an indication of sweetness. You might be drawn to a deep rich red all-over color, but many berries have been bred and hybridized for color and not necessarily taste – and taste is paramount! Ask to sample a berry before buying. Believe it or not many markets will let you do this, even if they do not advertise that they do. In general, however, do steer clear of berries that have white or green tops or shoulders. Strawberries also vary hugely is size from thimble size to golf balls size, so before you buy check your recipe to see if a size is recommended such as “medium”.
Look for firm, plump, slight dry berries. Sometimes they sport a slight sheen when very fresh. They should have their green tops intact, which should also look perky and not withered. If the berries are packed in a sealed clamshell type container, turn it over to view the berries on the bottom and make sure none are squished or moldy.
How they are sold can also vary. You might find pints and/or quarts, especially at farmer’s markets. The grower fills the pint and quart containers by eye until they are full, but the weight can fluctuate, typically anywhere between 1 ½ pounds (680 g) to a little over 2 pounds (910 g) for a quart. You will find a variety of weights because a quart is a volume measurement.
You also might find strawberries packaged by weight, such as 16-ounce (454 g) packages. (I was once hired by Driscoll’s to figure out the weight vs. volume of all of their berries – strawberries, blueberries, raspberries and blackberries – and the strawberries were definitely the most problematic because they can vary so much in size).
Here is some frequently needed information, representing averages:
1 pint of medium sized strawberries = ¾ pound (340 g) = 2 cup (480 ml)s quartered or sliced
1 quart of medium sized strawberries = 1 ½ pounds (680 g) = 4 cups (960 ml) quartered or sliced
16-ounce (454 g) clamshell container = 3 cups (720 ml) quartered or sliced
How to Prep & Use
Wash strawberries right before using and gently pat dry with clean paper towels. They are a great raw fruit as is, on top of cereal, sliced into yogurt, frozen for smoothies or featured in recipes such as our Fresh Strawberry Tart or Roasted Strawberries. If eating berries on their own, bring to room temperature before serving for optimal flavor and juiciness.
How to Store
All berries are very perishable and it is best to use them soon after purchase. Keep them refrigerated, unwashed until serving. I turn to my Mom’s storage technique as tried and true.
- Remove any moldy berries from the bunch as they can spread the rot.
- Place in a single layer in a paper towel lined container.
- Seal, but not airtight.
- Refrigerate in crisper drawer.
- Bring to room temperature before serving for best flavor if eating as is.
Follow these directions and you will get maximum longevity and maximize flavor and texture.
Varieties
Most of the berries we cook with and eat for snacks will be a hybrid of Fragaria × ananassa. Occasionally you might come across the woodland strawberry, seen above, which is Fragaria vesca. These tiny berries are also called fraises des bois, alpine and sometimes just referred to as “wild”.
Many strawberries are at their peak in June but there are varieties that are early, mid or late season as well.
One curious fact is that while some people exhibit allergic symptoms to strawberries, there is some research that suggests the reaction is connected specifically to a protein for the red anthocyanin biosynthesis expressed during strawberry ripening, named Fra a1 (Fragaria allergen1). There are white/off white varieties that are free of Fra a1, which may be an option for those who have experienced allergies to the more common red berry. One cultivar called “Sofar” is said to be a good choice, although it is hard to find.
Frequently Asked Questions
IBS is highly individual. Many people with IBS tolerate strawberries very well, whereas that is not the case for others. Always eat to your own personal tolerances. Your gut symptoms are unique.
Yes, you can. Simply begin with the amounts suggested in the apps. These are GUIDES.
Because every batch tested is expected to show different results. The berries tested will be from particular farms, harvested at pecific times, stored and handled in ways that other batches are not; they will be from specific microclimates, etc. Everything is explained in our article, When Low FODMAP Lab Test Results Differ.
It will depend on your tolerance AND the FODMAP content of the berries you have at the time. If you do not digest them well, try again at a later date, starting with small quantities, as the berries will be different.
If you have tolerated strawberries well, you do not have to alter your approach.
Since every batch of lab testing is accurate, we develop recipes based on lab tests that have been conduced by both Monash University and FODMAP Friendly.
The fruits that have been lab tested and that have shown no FODMAP content at times would be considered low FODMAP fruits, including strawberries, firm bananas, grapes, mandarin oranges, ripe guavas, rhubarb, dragon fruit, and papaya, as examples.
Some high FODMAP fruits are cherries, peaches, plums, watermelon, apples, nectarines, pears, apricot, mangoes.
Strawberry Recipes
We’ve got plenty for you!
- Strawberry Bread (a community FAVE! Sweet berries and crunchy nuts
- Spinach Salad with Hot Bacon Dressing, Chicken, Blue Cheese & Strawberries
- Strawberry Chipotle BBQ Sauce
- Fourth of July Slab Pie
- Strawberry Rose Tart
- Pineapple Strawberry Prosecco
- Strawberry Cornmeal Skillet Cake
- Strawberry Rhubarb Crisp featuring a brown sugar and butter oats topping.
- Strawberry Lemonade
- Strawberry Salsa
- Strawberry Rhubarb Cobbler; serve with a scoop of dairy rich, lactose-free vanilla ice cream.
- Crumb Topped Berry Slab Pie
- Strawberry Yogurt Granola Pops
- AND MORE!
