This article was co-authored by Claudia Carberry, RD, MS and by How.com.vn staff writer, Janice Tieperman. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
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Are you switching to a low-fructose diet? Sticking with low-fructose foods is a great and effective way to combat fructose intolerance and/or GI issues like IBS—best of all, it’s totally doable. Read on for plenty of tips, tricks, and suggestions to help you cut fructose from your day-to-day meals and snacks.
Things You Should Know
- Eat fruits and veggies in moderation, and stick to options that are low in fructose such as bananas, strawberries, avocados, and spinach.
- Avoid foods with lots of added sugars. These include sugary cereals, flavored yogurts, and many pre-made sauces and condiments.
- Eat bread that is gluten- and wheat-free. Rice bread, potato bread, and spelt sourdough are all good options.
- Choose sugar-free drinks and avoid alcohol.
Steps
Expert Q&A
Tips
- Cut out or limit beans from your diet as much as possible. They don’t have a lot of fructose in them, but they can cause a lot of unpleasant gassiness.[27]Thanks
Warnings
- Steer clear of any foods or beverages with “sorbitol” included on the ingredients list. Sorbitol is a sugar alcohol that can worsen digestive symptoms for some, so it’s best to avoid it altogether.[28]Thanks
References
- ↑ https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eating-foods-w-less-fructose.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/
- ↑ https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-Fructose-2023.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/
- ↑ https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-Fructose-2023.pdf
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- ↑ https://health.clevelandclinic.org/how-to-pick-a-healthy-cereal/
- ↑ https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
- ↑ https://health.clevelandclinic.org/what-is-fructose-intolerance/
- ↑ https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
- ↑ https://gi.org/topics/low-fodmap-diet/
- ↑ https://cdn.wchn.sa.gov.au/downloads/WCH/hospital-services/nutrition/children/conditions/low-fibre-diet-2021.pdf
- ↑ https://gi.org/topics/low-fodmap-diet/
- ↑ https://cdn.wchn.sa.gov.au/downloads/WCH/hospital-services/nutrition/children/conditions/low-fibre-diet-2021.pdf
- ↑ https://cdn.wchn.sa.gov.au/downloads/WCH/hospital-services/nutrition/children/conditions/low-fibre-diet-2021.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934501/
- ↑ https://gi.org/topics/low-fodmap-diet/
- ↑ https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
- ↑ https://health.clevelandclinic.org/what-is-fructose-intolerance/
- ↑ https://gi.org/topics/low-fodmap-diet/
- ↑ https://www.mayoclinic.org/fructose-intolerance/expert-answers/faq-20058097
- ↑ https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2746720/
- ↑ https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-Fructose-2023.pdf
- ↑ https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-Fructose-2023.pdf
- ↑ https://www.uofmhealth.org/health-library/aa113455
About This Article
To avoid fructose, read food labels very carefully. Avoid products with high-fructose corn syrup, honey, agave nectar, inverted sugar, maple syrup, molasses, palm or coconut sugar, sorghum, or sorbitol. Look for low-sugar dairy products, fruits, vegetables, and snacks. Avoid ready-made products and food with added sugar. If you have fructose malabsorption or hereditary fructose intolerance, talk with a doctor about specific health needs. For more advice from our reviewer on changing your diet, scroll down!
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