I absolutely love berries and was thrilled when I learned I could still keep these delicious FODMAP fruits in my diet. As with almost all foods, you want to be cognizant of the recommended portion size. For example, blueberries have recently been adjusted to be be safe at 1/4 cup.
As a general rule, fruits and vegetables that are eaten cooked are easier for the body to break down and digest. That is easy with vegetables but finding safe FODMAP fruit is much more challenging. What comes to mind for me are baked apples and grilled peaches which are both high FODMAP. When my gut is feeling extra sensitive like it has lately, I try to back away from the raw fruits and vegetables which is where this compote recipe comes in handy. I’ve been using this on pretty much everything lately! I like my version as it has less sugar and to be honest, you could get away with even less. This is perfect on top of waffles, oatmeal, yogurt, cake, the works. I have also been known to eat it plain as it’s just THAT good!