Fructose intolerance food list

How to follow a fructose intolerance food list

First, it is important to know what fructose intolerance is. Fructose intolerance is a condition where the body struggles to properly absorb or metabolize fructose, a natural sugar found in fruits, vegetables, and sweeteners.

This can result in uncomfortable digestive symptoms such as bloating, diarrhea, and gas. For those with this condition, managing a fructose intolerance food list is crucial to minimize symptoms and maintain a balanced diet.

There can be an overlap between fructose intolerance and lactose intolerance. Creating a combined fructose and lactose intolerance food list can help identify which foods trigger your symptoms.

Want to know more about fructose? We have created a guide to understanding fructose and its effects.

Fructose intolerance foods to avoid

When managing fructose intolerance, it’s important to identify fructose-rich foods. Here are common examples of foods to avoid with fructose intolerance:

• Fruits: Apples, pears, mangoes, watermelon, cherries, and figs
• Sweeteners: High-fructose corn syrup, honey, agave syrup
• Vegetables: Asparagus, artichokes, sugar snap peas
• Processed Foods: Sweetened beverages, fruit juices, jams, and certain candies
• Other Products: Some baked goods and cereals, especially those made with added sweeteners

Identifying Fructose in Products

Determining whether a food contains fructose requires careful label reading. Look for these common terminologies that indicate the presence of fructose:

• Fructose: Clearly labeled on some processed items
• High-Fructose Corn Syrup (HFCS): Frequently found in beverages and packaged foods
• Fruit Juice Concentrates: Used as natural sweeteners
• Agave Syrup: Promoted as a natural alternative, but rich in fructose
• Honey: While natural, it’s a high-fructose sweetener

Labels can also use terms like “natural sweeteners” or “fruit sugars,” which might include fructose. When in doubt, consult with a dietitian or use a dedicated mobile app to check the fructose content of specific foods.

Low-fructose foods and substitutes

While there are many foods to avoid with fructose intolerance, plenty of low-fructose options can replace them. Here’s a list of alternatives:

• Fruits: Lemons, limes, oranges (in moderation), and berries like strawberries and raspberries
• Vegetables: Spinach, cucumbers, green beans, zucchini, and lettuce
• Sweeteners: Glucose syrup, dextrose, and stevia
• Dairy: Lactose-free products for those managing both fructose and lactose intolerance
• Grains: Rice, oats, and spelt as low-fructose carbohydrate sources

These options can form the foundation of a fructose and lactose intolerance food list, enabling individuals to enjoy a varied and nutritious diet without triggering symptoms.

Managing fructose intolerance through supplements

If you don’t want to always check on fructose in products or don’t want to follow a fructose intolerance diet, you can supplement with the active Xylose Isomerase enzyme. This helps you to enjoy your fruits, sweets, and sugary drinks with ease and comfort!

Intoleran Fructase is specially designed to support the digestion of fructose (fruit sugar) by converting it into glucose in the small intestine. With the digestive enzyme Xylose Isomerase, Fructase helps reduce occasional gas, bloating, and discomfort associated with fructose intolerance and malabsorption.*

Perfect for enjoying fruits, juices, honey, sauces and sweets again!

You can read more about the topic in our knowledge bank or you can contact one of our dieticians for personalized advice. If you’re facing symptoms and don’t know where they come from, you can take the intolerance test for more information:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.