Lemons and limes Bananas Cranberries Mandarin oranges Strawberries Avocados[2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Dieticians advise only eating 1-2 baseball-sized servings of fruit each day to help keep your symptoms away. [3] X Research source
Sweet potato Turnip greens Spinach Green pepper Chives[5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Dieticians advise eating no more than 3 servings of veggies each day on a low-fructose diet. [6] X Research source For reference, one serving of vegetables equals 1 cup of leafy greens or a ½ cup of any frozen, fresh, or canned veggies. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
If you want to add some flavor to your yogurt, mix in natural flavors and spices like vanilla or cinnamon.
Cornflakes Frosted Flakes Crispix Rice Krispies or Frosted Krispies Oatmeal, oat-based cereals, and porridge are also safe options if you’re on a low-fructose diet. [10] X Research source
In moderation, chocolate can be a great dessert option on a low-fructose diet. Dieticians suggest limiting yourself to 5 squares of dark chocolate, 4 squares of milk chocolate, or 3 squares of white chocolate. [12] X Research source A bowl of lactose-free ice cream is another refreshing, low-fructose dessert alternative. [13] X Research source
Tortilla chips Coconut yogurt[15] X Research source Pretzels Boiled eggs[16] X Research source
Some condiments, like mayonnaise, tomato sauce, and BBQ sauce, can be enjoyed in small servings that are less than 3 US tbsp (44 mL). Like tomato paste and tomato sauce, ketchup also isn’t recommended for people with fructose intolerance. [18] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Feel free to change things up with gluten-free or wheat-free pasta, too. Talk to your doctor and ask for their recommendation on how much bread you can eat. Not everyone on a low-fructose diet can tolerate bread, even low-fructose varieties.
Apple juice is especially high in fructose, so try to avoid it if you can. Stick with sugar-free drinks that are pretty low in fake sweeteners like acesulfame k and aspartame.
Agave nectar Palm or coconut sugar Maple syrup Molasses Sorghum Invert sugar
Canned food Cereal Jellies Condiments[25] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
If you’re sensitive to a lot of different foods and ingredients, ask your diet or dietician if you can try a low FODMAP diet. This type of diet limits a lot of triggering foods and ingredients, including fructose.
