6 Reasons Blueberries Could Cause Gas and Upset Stomach
Blueberries are hard to digest if you have a fructose intolerance, which can lead to gas and stomach pain.
By
Kathleen Ferraro
Updated on August 6, 2025
Blueberries are a delicious and nutritious fruit. But in some cases, they can lead to gas and stomach upset in certain people. Here are six potential reasons why blueberries may give you gas or an upset stomach, along with tips for preventing or relieving the pain.
1. You’re Eating More Fiber Than You’re Used To
Fiber is an essential nutrient that supports good digestion, promotes bowel movements, and decreases your risk of diabetes and heart disease. Blueberries are a fiber-rich fruit — 1 cup contains about 3.5 grams of the nutrient.
But if you don’t usually get enough fiber, eating a lot of blueberries could make your stomach hurt. Indeed, eating too much fiber in one sitting can lead to issues like gas, bloating, and cramping. According to the current Dietary Guidelines for Americans, adults should aim to eat 28 to 34 grams of fiber each day. But most people don’t reach that amount. On average, U.S. adults get about 16 grams per day.
Fix It
If blueberries do cause gas and bloating for you, try slowly upping your fiber intake to give your body time to adjust to digesting the nutrient. Slowly increasing your daily dose of fiber over a few weeks should help you avoid symptoms. Staying hydrated can also help your body adjust as you eat more fiber.
2. You Have Food Poisoning
It’s important to eat fresh fruit, but sometimes unwashed or improperly stored produce can contain disease-causing bacteria like salmonella.
And it’s those harmful organisms that may be to blame for your blueberry stomachache. According to the Centers for Disease Control and Prevention, food poisoning can cause symptoms such as:
- Upset stomach
- Stomach cramps
- Nausea
- Vomiting
- Diarrhea
- Fever
Fix It
Properly washing and storing your food is the best way to prevent foodborne illnesses. Make sure to wash your blueberries thoroughly, then eat them on a clean surface with clean utensils. Once you’re done, store them in the fridge.
If you have a high fever, frequent vomiting, dehydration, bloody diarrhea, or diarrhea that persists for more than three days, visit your doctor.
3. You Have a Salicylate Sensitivity
Salicylates are chemicals that occur naturally in plants (including blueberries). And if you have a sensitivity, the salicylate in blueberries may be responsible for your stomach pain. Other potential symptoms of salicylate intolerance include:
- Headache
- Nasal congestion
- Skin rash, hives, or itching
- Swelling of the eyes
- Nausea
Fix It
There’s not much research about salicylate sensitivity to food. As a result, there’s no clear way to diagnose or treat the condition.
However, if you notice that a certain food — like blueberries — regularly causes digestive issues, talk to your doctor about whether it might be best to avoid eating it. They can also help you rule out a food allergy and track your symptoms.
Salicylate is an ingredient in aspirin, so if you’re sensitive to that medication, it’s possible that you’re likewise sensitive to plants that contain the chemical.
4. You Have a Blueberry Allergy
Blueberry allergies aren’t common, but it’s still possible to have one. Food allergies occur when your immune system overreacts to a food and releases chemicals that trigger symptoms like:
- Itchy or tingly mouth
- Itching, hives, or eczema
- Swelling of the lips, tongue, face, throat, or other body parts
- Abdominal pain, diarrhea, nausea, or vomiting
- Dizziness, lightheadedness, or fainting
Fix It
If you think you’re allergic to blueberries, tell your doctor. They can test you for an allergy. If you do have one, avoiding the fruit altogether can help prevent symptoms.
Food allergies can trigger an extreme allergic reaction called anaphylaxis, where your throat swells up and makes it hard to breathe. Seek medical care immediately if this happens to you.
5. You Have a Blueberry Intolerance
Blueberries can also cause gas if you have an intolerance, which makes it hard for your body to digest the fruit. Symptoms of a food intolerance include:
- Diarrhea
- Gas
- Bloating
- Headache or migraine
- Nausea
- Upset stomach
- Heartburn
It’s important to note that a food intolerance isn’t the same as an allergy. Food intolerances lead to digestive issues, while allergic reactions affect the immune system and tend to cause respiratory or skin-related symptoms.
Fix It
Blueberries do cause gas if you have an intolerance, so talk to your doctor if the fruit regularly irritates your stomach. They can help you determine if you have a food intolerance or sensitivity. If you do, the best way to avoid further stomach pain is to cut the fruit out of your diet.
6. You’re Sensitive to Fructose
Sometimes it’s not blueberries in particular that are causing your stomach pain — it may be fructose, a naturally occurring sugar in fruits, some veggies, juices, and honey.
Blueberries are relatively low in fructose, compared with other fruits, but they could still trigger symptoms if you eat them frequently or in large amounts.
If you have a fructose intolerance, your body isn’t able to properly absorb the sugar. The result? Symptoms such as:
- Stomach pain
- Gas
- Bloating
- Diarrhea
Fix It
If blueberries do cause gas frequently and you suspect you have a fructose intolerance, talk to your doctor, so that they can run tests to make a diagnosis. If you do have an intolerance, you’ll want to limit or avoid the fruit.
The Takeaway
- Consuming a lot of blueberries when you’re unaccustomed to a high fiber intake can cause digestive issues like gas and bloating. Gradually increasing the amount of fiber in your diet can help mitigate those symptoms.
- It’s important to thoroughly wash fresh blueberries before consumption to prevent foodborne illnesses like salmonella, which can cause symptoms including stomach cramps, diarrhea, and vomiting.
- If you suspect blueberries are triggering allergic reactions or intolerances for you, talk to your doctor. Seek medical attention immediately if you experience a severe allergic reaction that causes your mouth or throat to swell or creates breathing difficulties.
- For people who are sensitive to fructose, consuming blueberries might lead to digestive upset such as gas and abdominal pain.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11, 2024.
- Nutrition Facts: Blueberries, raw, 1 cup. University of Rochester Medical Center.
- Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture. December 2020.
- Eat More Fiber-Rich Foods to Foster Heart Health. Harvard Health Publishing. February 5, 2024.
- Symptoms of Food Poisoning. Centers for Disease Control and Prevention. January 31, 2025.
- Food Poisoning: Symptoms and Causes. Mayo Clinic. February 23, 2024.
- About Four Steps to Food Safety. Centers for Disease Control and Prevention. April 29, 2024.
- Understanding Salicylate Sensitivity. Academy of Nutrition and Dietetics.
- Salicylate Sensitivity. National Health Service. September 2024.
- Food Allergy: Symptoms and Causes. Mayo Clinic. August 30, 2024.
- Food Allergy: Diagnosis and Treatment. Mayo Clinic. August 30, 2024.
- Food Intolerance. Cleveland Clinic. August 11, 2021.
- Fructose Intolerance: Which Foods to Avoid? Mayo Clinic. January 9, 2024.
- Low Fructose Diet. University of Virginia Health System. December 2023.
- What Is Fructose Intolerance? Cleveland Clinic. March 1, 2021.
Meet Our Experts
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.