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Food Group: Sugars and Sweeteners
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Safe to Eat
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Safe to Try in Moderation
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Avoid
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Acesulfam potassium (Nutrinova, Sweet One, Sunnett, Ace-K, Acesulfame K), dextrin, erythritol, glucose (dextrose, glucodin), glycogen, maltodextrin (modified starch), moducal, trehalose.
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Barley malt syrup, brown rice syrup, brown sugar, corn syrup (if no fructose is added), grape syrup, maple syrup, sorghum syrup, sucrose (table or cane sugar).
Sugar substitutes: dulcitol, isomalt, lactalol, lacticol, litesse, lycasin, maltitol, mannitol, saccharin (Sweet `n Low), sucanat, trimoline, xylitol.
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Agave syrup (in Tex-Mex foods, tequila, margaritas, soft drinks), caramel, Chinese rock sugar, corn syrup solids, fructose, fruit juice concentrate, golden syrup (cane syrup), High Fructose Corn Syrup (HFCS), honey, invert sugar (treacle), licorice, molasses, raw sugar (Turbinado, Demerara, jaggery, palm sugar - gur); sweets in excess (>50g), soft drinks with sucrose (>375 mL); Sugar substitutes: hydrogenated starch hydrolysates (HSH), sorbitol, stevia, sucralose.
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Food Group: Fruits
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Safe to Eat
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Safe to Try in Moderation |
Avoid
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Cumquat, grapefruit, lemons, limes
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Avocado, bananas, blackberries, boysenberries, blueberries, cantaloupes, cranberries, grapes (white), jack-fruit, kiwi, mandarins, oranges, passion fruit, pineapple, rhubarb, strawberries, raspberries, tamarillo, tangelo;Apricots, nectarines, peaches, (not for persons sensitive to sorbitol).
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Apples, cherries, dates, figs, grapes (black), guava, honeydew melon, lychee, mango, nashi fruit, papaya, pears, persimmon, plumes, prunes, raisins, star fruit, sultana, quince, watermelon. Dried fruits, fruit compotes and jams in general.
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Food Group: Vegetables
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Safe to Eat
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Safe to Try in Moderation
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Avoid
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Bouillon, celery, escarole, hash-browns, mustard greens, pea pods (immature), potatoes (white), pumpkin, shallots, spinach, Swiss chard.
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Asparagus, beets, carrots, dandelion greens, cauliflower, endive, legumes (beans, peas and lentils), lettuce, mushrooms, onions, green onions, soy, sweet potatoes, turnip greens, zucchini.
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Artichoke, eggplant, green peppers, green cabbage, kale, leeks, lettuce (iceberg), pickles (e.g. sweet cucumbers), radishes, squash, tomatoes, turnips, watercress.
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Food Group: Breads and Cereals
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Safe to Eat
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Safe to Try in Moderation
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Avoid |
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Barley, breads and pasta without fructose or gluten-free, wheat-free rye bread, corn meal (degermed), cornflakes (non-flavored), grits, grouts, oatmeal, porridge (cooked oatmeal), plain muffins, rice (white), rice or buckwheat noodles, rye flour, tortilla
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Wheat (including dinkle, kamut, sourdoughs, spelt, wholemeal and wheat products: biscuits, noodles, pasta, pastry).
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Brown rice, sweetened breakfast cereals (or with raisins, honey).
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Food Group: Protein (Meat, Fish, Eggs, Nuts)
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Safe to Eat
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Safe to Try in Moderation
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Avoid
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Meat (fresh, not commercially breaded), fish (fresh or tinned without sauce), other seafood, eggs, grains, nuts, seeds: amaranth, flax seed, millet, poppy, pistachios, sesame, tahini, sunflower
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Legumes: chick peas, lentils, lima, mung, soy (including tofu);
Nuts
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Meat, fish (if processed, sweetened, or commercially breaded); coconut milk/cream.
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Food Group: Dairy
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Safe to Eat
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Safe to Try in Moderation
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Avoid
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Plain, unsweetened milk, yogurt, cheese.
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Sweetened milk products, ice cream
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Food Group: Sauces and Spices
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Safe to Eat
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Safe to Try in Moderation
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Avoid
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Basil, bay, cinnamon, cumin, curry, marjoram,
oregano, parsley, rosemary, thyme.
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Distilled vinegar.
Coriander, garlic, onions, parsnip, spring onions.
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Sauces: Barbeque`s, Sweet&Sour, Hot mustard, chutney, ketchup, relish, soy sauce, vinegar (apple cider, balsamic);
Spices: chervil, dill weed, ginger, hot chili pepper, pumpkin pie seasoning.
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Food Group: Drinks
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Safe to Drink
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Safe to Try in Moderation
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Avoid
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Water: tap water, non-flavored bottled water, mineral water, tea, coffee (not chicory based coffee substitutes).
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Fruit juices: blackberry, cranberry, white grapes;
Alcohol: dry white or red wine (1 glass/serving).
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Fruit juices (apple, apricot, mango, orange, pear, peach, prune, sweat cherry), soft drinks with sorbitol or HFCS; alcohol (except dry white wine); powdered sweetened beverages, sweetened milk/vegetable/soy drinks, coffee substitutes with chicory.
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Food Group: Wheat (contains fructans)
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Individuals with FM who cannot safely eat wheat (white bread, pasta, breakfast cereals etc) may also have problems with artichokes, asparagus, chicory roots, chicory greens (whitlof, Belgium endive), chicory based coffee substitutes, dandelion greens, leeks, onions (after cooking, throw onions away and enjoy the taste), radish, spring onions. Tiny amounts of wheat in wheat thickener, maltodextrin and dextrose are not problematic.
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Food Group: Beans (containing raffinose, galactans)
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Individuals with FM who cannot safely eat beans may also have problems with other legumes (peas, soy, lentils), broccoli, Brussel’s sprouts, cabbage, cauliflower, kale, turnip greens, and whole grains.
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Food Group: Additional Low Fructose Diet Tips
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Cooked vegetables (like carrots) may have higher fructose content then raw ones. Whole-grain bread has more fructose than refined bread. Brown rice has more fructose than white rice. New potatoes have more fructose than old ones. Medications like antibiotics, vitamins and supplements, often contain fructose or sorbitol, so it is suggested to find their fructose/sorbitol free alternatives.
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Click Here for Further Fructose Free Diet Support
Search our Pantries for Fructose Free Products to cater for your dietary needs
Information sourced from healthhype.com
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