Blueberries

🫐 What Are Blueberries?
Blueberries are small, sweet-tart berries rich in antioxidants, vitamins C and K, and dietary fiber. Their vibrant blue color comes from anthocyanins, and they’re commonly enjoyed in smoothies, baked goods, cereals, and snacks.

🤔 Why Do I Have a Sensitivity to Blueberries?

Sensitivity to blueberries may result from:

• Salicylates: Naturally occurring plant compounds that may trigger reactions in some individuals.

• Anthocyanins: The pigments responsible for their deep color can irritate sensitive systems.

• Fructose: Natural fruit sugars can cause discomfort in those with fructose malabsorption.

🛠️ What Can I Do About It?

• Avoid blueberries and blueberry-based products for 8 weeks.

• Gradually reintroduce them afterward to assess tolerance.

• Track any symptom changes throughout elimination and reintroduction.

💊 Supportive General Supplements

Consider:

• Digestive Enzymes: Help break down natural fruit sugars.

• Probiotics: Support gut health and overall digestion.

• Quercetin: A natural compound that may help manage reactions to salicylates.

🌟 Why Might I Have a Sensitivity to Blueberries but Not Other Fruits or Berries?

Key differences include:

• Higher Salicylate Content: Blueberries contain more salicylates than milder fruits like pears.

• Anthocyanin Density: Their deep color reflects higher pigment levels compared to lighter berries such as raspberries.

• Fructose Concentration: Blueberries can be sweeter and richer in natural sugars than some other berries.

🍽️ Popular Dishes With Blueberries

• Blueberry muffins

• Smoothies

• Blueberry jam

🍽️ Alternatives (if tolerated)

• Strawberries

• Raspberries

• Blackberries

• Apples