Low Fructose Diet

There are individuals who are required by their physicians to maintain a low fructose diet. The reason for this is that they are unable to absorb certain fruits such as those containing a high amount of fructose. Some examples of high fructose foods are some fruits, some vegetable and honey. In some people the inability of their bodies to absorb these items can cause gas, bloating, diarrhea, abdominal cramps and irritable bowel syndrome. Which foods should you include and exclude in a low fructose diet?

Low Fructose Diet

Fruits

What to Eat

There are some fruits that are low in fructose that if eaten in moderation and spaced throughout the day, can be tolerated by most people. These fruits include citrus fruits, kiwi, bananas, strawberries and blueberries.

What to Avoid

All fruits that contain more than half of their amount of sugar in the form of fructose are those that need to be avoided in the restricted fructose diet. These fruits include pears, mangos, apples, watermelon and pears, as well as all dried fruit and all fruit juices.

Vegetables

What to Eat

Most vegetables should be well tolerated by those with a fructose restricted diet, unless of course you are intolerant to other short-chain carbohydrates that are in the same family as fructose. If that is the case then it is necessary to consult with a registered dietician who can help you with your dietary needs.
Examples of some of the vegetables that should be well tolerated broccoli, cauliflower, onions, mushrooms, carrots, squashes, tomatoes and lettuce.

What to Avoid

Vegetables that should be absolutely avoided on a fructose restricted diet include artichokes, asparagus and sugar snap peas. Avoiding these vegetables can be helpful in maintaining a low fructose intake, which can help to prevent gastrointestinal side effects.

Protein

What to Eat

All proteins, such as plain red meat, chicken, turkey, seafood, fish, eggs and cheese, are all, unless cooked with a fructose containing ingredient, safe to eat on a fructose restricted diet.

What to Avoid

It is important to avoid any protein source that has either been marinated with or serve with a sauce that can contain a fructose ingredient, such as honey or high-fructose corn syrup.

Fats

What to Eat

Monounsaturated fats are a heart-healthy fat that can be consumed on a fructose-restricted diet. Some examples of these are avocado, extra-virgin olive oil, nuts, nut bitter and guacamole.

What to Avoid

High fructose sweetener, such as high-fructose corn syrup, is contained in some commercially based products, such as salad dressings, mayonnaise and guacamole, so avoiding these processed foods is important.

Carbohydrates

What to Eat

Self-prepared carbohydrates, such as white potatoes, sweet potatoes, plantains, yucca, oatmeal and quinoa all fit in a restricted fructose diet. Self-preparation ensures that there are no other high fructose ingredients added. For dessert you can indulge on dark chocolate and any of the low fructose fruits that were mentioned above.

What to Avoid

Be sure to watch any added sweeteners you may use while baking. Maple sugars and table sugars are fine to use, but only in moderation, as overuse can be harmful. Avoid honey, agave syrup and high fructose corn syrup, as they can too much fructose.

Grains

What to Eat

Any bread without honey or high fructose corn syrup needs to be avoided. Other grains that fit in the restricted diet include rye bread, gluten-free breads, pastas and cereal, rice noodles, rye, corn and rice crisp breads, gluten-free cookies and cakes and brown rice.

What to Avoid

It is important to avoid eating any bread that contains honey or high fructose corn syrup. It is necessary to avoid eating instant flavored cereals and granola, products that contain dried fruits, coconut or added sugar, commercial cookies cakes or muffins, wheat pasta and limit whole wheat breads.

Fructose Content of Common Fruits

Fruit

Size

Fructose (g)

Kiwi

1 fruit

4

Blueberries

½ cup

4

Cherries

½ cup

4

Orange

1 fruit

3

Honeydew

½ cup diced

2.5

Strawberries

½ cup sliced

2

Pineapple

½ cup chunks

2

Grapefruit

½ fruit

2

Blackberries

½ cup sliced

2

Nectarine

1 medium

2

Peach

1 medium

2

Plums

1 fruit

2

Raspberries

½ cup sliced

1.5

Cantaloupe

½ cup diced

1.5

Apricot

1 fruit

.33

Fructose Content of Common Vegetables

Vegetable

Size

Fructose (g)

Asparagus

6 spears

2.6

Leeks

½ cup

5.6

Onions

2T

2.1

Jerusalem artichoke

½ cup

15

Dandelion greens

½ cup

3.1

Chicory roots

½ cup

15

 
 
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