When it comes to fruit, berries might reign supreme. Delicious by the handful or sprinkled into smoothies and yogurt, berries are also packed with vitamins, antioxidants, and fiber. And they’ll satisfy a craving for a little something sweet. All this to say, berries can easily find their way into one’s daily diet. But just how healthy are they to eat every day? We asked nutrition experts to weigh in.

Health Benefits Of Berries

“Berries are one of the best sources of antioxidants, which is why they can have anti-inflammatory effects,” says Amanda Sauceda, M.S., R.D., owner of The Mindful Gut. Antioxidants help fight free radicals, which may reduce your risk for diseases over time, according to Mayo Clinic.

Anthocyanins, for example, are a type of antioxidant found in berries, which Sauceda says have been found to help cognitive function. Resveratrol, which is found in blueberries, is both anti-aging and anti-inflammatory, helping to protect cells, according to Lisa Andrews, M.Ed., R.D., L.D., founder of Sound Bites Nutrition. They’re also good for the heart, as Sauceda says they’ve been found to reduce LDL cholesterol, which is the type that can increase heart disease risk.

In addition to the numerous antioxidants and nutrients in berries, there’s also fiber. According to the USDA, 1 cup of berries contains a decent amount of fiber:

Is It Healthy To Eat Berries Every Day?

In short, yes, it can be healthy to eat berries every day. Whether you eat berries every day or a couple times a week, Sauceda says consistency is key for impacting your health.

“Eating berries daily provides plenty of vitamin C, fiber, minerals, and phytochemicals (plant chemicals) that help prevent disease,” Andrews says. With lower sugar (fructose) than other fruits, she says that they’re ideal for weight control and blood sugar management.

However, too much can still cause weight gain or high blood sugar, so she says moderation is key. Emily Goldman, an editor at Prevention who has type 1 diabetes, incorporated blueberries into her daily diet and found her blood sugar was more stable compared to when she ate an apple or banana. “Mainly, eating around a cup led to fewer spikes, and more even numbers than some higher-carb snacks,” she said in the article.

Are There Any Side Effects Of Eating Berries?

Like most things, there can be some side effects if you eat a lot.

“Eating too much fruit of any kind may lead to digestive issues from excessive fiber and could cause gas, bloating, or loose stool,” Andrews says.

“Berries are a great fiber food, and if your gut isn’t used to that amount of fiber, you may experience some digestive upset, but that won’t be permanent,” Sauceda adds, saying that it takes your body time to adjust to more fiber.

Additionally, because of fructose, Andrews says some may be advised to limit their intake of berries and other fruits. This can include those with diabetes, prediabetes, or fatty liver disease.

Can You Consume Too Many Antioxidants?

Like consuming too much sugar, you can consume too many antioxidants, although our experts say this is typically from dietary supplements, not food. “It’s best to obtain antioxidants from food versus pills, in my opinion,” Andrews says.

The Bottom Line

Based on the insight from our dietitians, adding a variety of berries to one’s diet seems like a positive way to boost fiber and nutrient levels, which could help protect against disease.

“What I also love about berries is they pair so well with many foods, making it an easy addition to your diet,” Sauceda says. “From smoothies to grilled cheese to your ‘ice cubes,’ they are a simple strategy to eat more anti-inflammatory.”