How Many Blueberries Can I Eat a Day? (Health Benefits + More)

Have you ever asked yourself or your friend how many cups of blueberries you should eat a day? Well, you are at the perfect place to find the answer to such a question.

On average humans should have around 28-30 grams of fiber per day. One serving of blueberries has around 3 grams of fiber, meaning you can eat maximal around 10 servings of blueberries a day. The number of blueberries you can eat a day without negative effects varies based on the individual.

Different ages and body constructions can tolerate varying amounts. If you only have a few servings a day, you can achieve all of the health benefits of these fruits while avoiding stomach irritation.

Understanding serving sizes can help you maximize the positive health effects of eating blueberries. Let’s dive in to see how many blueberries you can eat in a day.

Table of Contents

How Many Blueberries Is Too Many?

The main problem people run into when eating blueberries is that they intake too much fiber at once. Eating too much fiber can give you an upset stomach, diarrhea, constipation, or flatulence.

The recommended daily intake of fiber is different for individuals, but in general, it is recommended that women eat 25 grams of fiber per day and that men eat 38 grams of fiber per day.

A serving of blueberries has about 3 grams of fiber, which means if you do not eat any other fiber, you could eat around 10 servings of blueberries to achieve your daily fiber intake without overtaking it and making yourself feel sick.

Please note, though, that blueberries do not have all of the vitamins and nutrients your body needs, so you should not only eat blueberries. The other food will likely also have fiber, so staying under 10 servings is wise.

It is important to remember that every person’s body is different. People are of different sizes and have different abilities to process food.

So, this advice is merely a guideline, not a rule. You should always do what feels right for your body and what is recommended by your doctor.

Also, if you are allergic to blueberries, you should not eat them.

What Health Benefits Can Blueberries Provide?

Because they are rich in fiber, vitamins, and minerals blueberries can have many positive impacts on your health. You do not need to eat many servings of blueberries to achieve these benefits. One serving per day could provide great benefits to your health.

Blueberries can help you achieve heart health, brain health, lower risk of cancer, anti-aging power, and muscle rebuilding.

Most of these health benefits are achieved by the antioxidants and pectins found naturally in the fruit.

How Much is a Serving of Blueberries?

Blueberry servings are measured by cups or ounces. One-half cup or about 3.5 ounces is one serving of blueberries.

That means, if you attempted to eat 10 servings of blueberries in one day, you would be eating about 5 cups of blueberries.

Note: Some serving size recommendations can change based on age. A serving of blueberries for children 1 to 3 years old is only 1/4 cup. A serving of blueberries for children 4 to 5 years old is 1/3 cup.

How to Eat Blueberries

If you want to add blueberries to your diet, but you are not sure how do not worry. There are plenty of ways to add these antioxidant-rich foods to dishes you already enjoy.

You may also enjoy trying some new dishes that include blueberries.

Raw

Blueberries are safe to eat raw. That means they do not need to be cooked before consumption. You should always wash them before eating. You can soak them in water to help clean them.

Just wash a serving of blueberries and add them to a bowl. This is a great quick snack.

If you want to turn it into a simple dessert, you can add a little whipped cream to the top of your bowl of berries.

This is also the easiest way to eat lots of blueberries, so if you are worried about consuming more than 10 servings per day, be mindful of how many cups you are eating.

On Oatmeal

Oats are a popular healthy breakfast. If you want to make your morning oatmeal more special, you can garnish it with a small handful of blueberries. They will add a little sweet, fresh, tart flavor that can make the dish more exciting.

Oatmeal also has fiber, so be mindful of how much you are eating if you are worried about intaking too much fiber.

Remember, though, that most people are not eating enough fiber according to the guidelines set by health professionals.

In a Smoothie

Smoothies are a perfect refreshing drink in the summer. You can make a big smoothie with protein from protein powder or yogurt to have for breakfast or you can have a small smoothie as a snack. Smoothies are perfect for increasing your fruit and vegetable intake.

You can add berries to your regular smoothie recipe.

They are a great way to sweeten a smoothie. Combine them with banana, strawberry, and your favorite fruit juice for a refreshing berry drink.

Smoothies are also great because you can have the benefits of multiple servings of fresh fruits and vegetables.

In Salad

You can garnish your salad with a sprinkle of blueberries. This is a simple way to make your salad refreshing and add a little bit of added nutrition, as blueberries have different vitamins than the other ingredients in your salad may have.

Conclusion

Blueberries are great for your health, but too many can leave you with an upset stomach and ill feelings.

The main issue that causes this is the high fiber intake of eating lots of blueberries. Stay safely under 10 servings per day to avoid intaking too much fiber.

Adding blueberries to your diet is great to help improve your health and it is easy to do.

References

https://www.healthline.com/health/food-nutrition/too-much-fiber

https://blueberry.org/blog/7-simple-ways-eat-blueberries-summer