Best Fruits & Veggies for Fructose Intolerance

Fructose is a type of sugar found in fruit, honey, and high-fructose corn syrup.

The body can only process and absorb a certain amount of fructose at a time, and that capacity varies on a bioindividual basis.

Once that threshold has been exceeded, excess fructose draws water into the intestine and is fermented by gut microbes, causing abdominal pain, gas, bloating, belching, nausea, and loose stools (known as fructose intolerance).

These fruits, vegetables, and sweeteners have low levels of fructose, making them more tolerable for individuals with fructose intolerance :

1. LEAFY GREENS

2. CITRUS

3. BERRIES

4. BANANA

5. AVOCADO

6. PEAS

7. MUSHROOMS

8. KIWI

9. COCONUT

10. GLUCOSE + SUCROSE

11. MAPLE SYRUP

What foods contain the most fructose?

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Low-Fructose Foods

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References

Fructose Content. FoodData Central. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/?component=1012.

Park, Y. K., & Yetley, E. A. (1993). Intakes and food sources of fructose in the United States. The American journal of clinical nutrition, 58(5 Suppl), 737S–747S. https://doi.org/10.1093/ajcn/58.5.737S

Putkonen, L., Yao, C. K., & Gibson, P. R. (2013). Fructose malabsorption syndrome. Current opinion in clinical nutrition and metabolic care, 16(4), 473–477. https://doi.org/10.1097/MCO.0b013e328361c556