Full of delicious wild blueberries, this summertime classic is so simple to make. This low FODMAP blueberry crisp only requires 8 ingredients – most of which you probably already have in your cupboard at home! Plus, I love that this recipe doesn’t have to be picture perfect – it’s made to be messy! I’m a registered dietitian, not a gourmet chef. And you don’t have to be either!
Are blueberries low FODMAP?
Not only are blueberries mouthwatering and delicious, they’re also low FODMAP! Blueberries are one of my favourite low FODMAP fruit options, as they remain low in FODMAPs up to 500 grams – that’s about 4 cups! Of course, most of us wouldn’t eat quite that many in a sitting, but it’s great to see that this fruit is so flexible for those following a low FODMAP elimination diet.
Another reason to love blueberries for gut health? The fibre! One cup of wild blueberries has about 4 grams of fibre. Plus, these little gems are full of antioxidants, specifically a flavonoid called anthocyanin, which gives these berries their signature dark blue-purple color.
Wild Blueberries vs. Cultivated Blueberries
When you think of blueberries, you may just think of one specific type. However, there are several different types and they can also vary depending on the region they’re grown in. In general, varieties of blueberries can be classified as either wild or cultivated.
Wild blueberries grow on low bushes and are very small in size compared to the highbush cultivated blueberries that we tend to see in the produce section. The larger cultivated blueberries contain more water, which makes them a bit less sweet than smaller wild blueberries. Here in Canada, wild blueberries are mainly found in Quebec and the Atlantic provinces.
For this particular recipe, I do prefer wild blueberries, but you could use whichever type you have on hand. As a Nova Scotia resident, I was able to pick up some juicy wild blueberries from my local farmers market (I had some frozen from last season). But fear not! Wild blueberries are commercially picked and can be found all across the country in the frozen fruit aisle – even if they’re not grown in your area.
Is brown sugar low FODMAP?
As a gut health dietitian, I get a lot of questions about sugar. In general, there is a lot of health stigma about consuming sugar of any kind. But there is totally room for sugar (yes, even processed white and brown sugar) in a balanced diet.
In terms of FODMAPs, brown sugar is low FODMAP at a portion of 1/4 cup. Each serving of this recipe only contains less than 1 tablespoon, plus some white sugar as well.
Although added sugars can negatively affect our health, it’s a classic example of “the dose that makes the poison.” This isn’t a dessert that most people would be eating every day and it’s not recommended to eat the whole blueberry crisp on your own in one sitting. If you do live with a condition that impacts your ability to process sugar – such as insulin resistance or diabetes, talk to a dietitian about your individual needs when it comes to sugar intake.
How to Make Low FODMAP Blueberry Crisp
Preheat an oven to 375°F. First, we will prepared the blueberry mixture. In a large bowl, mix together 4 cups of blueberries, juice of half a lemon, 2 tablespoons white sugar, and 3 tablespoons of gluten free baking flour until well combined. I used Bob’s Red Mill 1 to 1 gluten free baking flour.
Pour the blueberry mixture into a 2 quart casserole dish, spreading evenly throughout.
Next, we’ll make the crumble topping. If you haven’t already done so, soften 1/4 cup of butter by microwaving it for 10-15 seconds. In a large bowl, combining the softened butter, 3/4 cup oats, 1/4 cup brown sugar, 1/4 cup white sugar, 1/4 cup gluten free baking flour, and 1/4 teaspoon of cinnamon in a large bowl. Use a fork to mix everything until it reaches a crumble consistency.
Sprinkle the crumble evenly on top of the blueberries. Bake in preheated oven for 35 minutes. Allow to cool slightly before serving.
How to Store Blueberry Crisp
You can store this low FODMAP blueberry crisp in an airtight container in the fridge for up to 4 days. Using a baking dish that comes with a cover, can be a great way to store desserts like this! Reheat a serving in the microwave whenever you’d like to enjoy it. Just keep in mind, the topping won’t remain as crisp after storage and reheating, but the flavor is still excellent!
8 Ingredient Blueberry Crisp (Low FODMAP)
- 4 cups fresh or frozen wild blueberries
- 1/2 lemon juiced
- 2 tbsp white sugar
- 3 tbsp gluten free baking flour I used Bob's Red Mill 1 to 1 flour
- 1/4 cup softened butter
- 3/4 cup oats gluten-free if necessary
- 1/4 cup brown sugar
- 1/4 cup white sugar
- 1/4 cup gluten free baking flour
- 1/4 tsp cinnamon
- Preheat the oven to 375°
- In a large bowl, mix blueberries, juice of half a lemon, 2 tbsp sugar, and 3 tbsp gluten free baking flour until well combined. Pour the blueberry mixture into a 2 quart casserole dish, spreading evenly throughout.
- Soften the butter by microwaving it for 10-15 seconds if it is not already soft.
- Prepare the crumble topping by combining the butter, oats, brown sugar, white sugar, gluten free baking flour, and cinnamon in a large bowl. Use a fork to mix until it reaches a crumble consistency.
- Sprinkle the crumble evenly on top of the blueberries. Bake in preheated oven for 35 minutes. Allow to cool slightly before serving.
- Optional – serve it with some lactose-free vanilla ice cream or a small serving of coconut yogurt (less than 1/2 cup is considered low FODMAP).