Avoid Fructose

Fructose is a sugar compound found in both natural foods like fruit and processed foods like sodas and ready made meals. People with conditions like fructose malabsorption and hereditary fructose intolerance may have to limit their overall fructose consumption to stay healthy. The amount of fructose you should aim to eat per day depends on your current health and should be discussed with a doctor. Form a diet plan with your doctor and then learn to carefully read food labels to make healthy eating choices each time.

Steps

Reading Food Labels

1. Scan ingredients labels for sources of sugar. Oftentimes, there are sources of fructose that are not overtly advertised on a product's label. Even when a product has a low sugar content, the ingredients label may reveal hidden sources of fructose. Do not buy products containing any of the following ingredients:
   • Fructose
   • High-fructose corn syrup
   • Honey
   • Agave nectar
   • Invert sugar
   • Maple syrup
   • Molasses
   • Palm or coconut sugar
   • Sorghum
2. Watch out for unexpected sources of high-fructose corn syrup. High-fructose corn syrup is an especially unhealthy source of fructose. While high-fructose corn syrup is found in some obvious places, like soft drinks, it's also found in unexpected products. Things like salad dressings, bread, juices, granola bars, and pasta sauces may contain high-fructose corn syrup, so read labels carefully.
3. Cut out sorbitol. If fructose consumption causes digestion problems for you, watch out for the ingredient "sorbitol" on labels. This is a sugar alcohol that can worsen digestive symptoms for some. When trying to find products friendly to a low fructose diet, avoid sorbitol in general.
4. Look for low-sugar cereals. If cereal is a staple of your breakfast, be aware it can be high in sugar and fructose. Ideally, the cereal you eat should have no more than three grams of sugar per serving. Cereals like Porridge, Weetabix, and shredded wheat without added sugar are great options.
5. Watch out for added sugar in dairy products. Dairy products are generally lower in sugar and can be healthy on a low fructose diet. However, things like flavored milk and yogurt may have a high sugar content and should be avoided. Dairy products with fruit flavoring are high in added sugar and fructose-containing products, even products flavored with natural fruit. Opt for plain dairy products.
   • If you want to add some flavor to your yogurt, try mixing in extracts like vanilla extract and naturally sweet spices like cinnamon.

Making Healthy Choices

1. Talk to your doctor about a meal plan. As safe fructose levels vary depending on your personal health, talk to a doctor about establishing a meal plan. If you've been diagnosed with a health condition that affects your ability to consume fructose, sit down with your doctor and go over what you can and cannot eat. You should also make sure your doctor lets you know the precise amount of fructose you can safely consume each day.
2. Stick to low-sugar fruits in moderation. Certain fruits, such as bananas and grapes, are very high in sugar and fructose. While such fruits are not necessarily bad for you, it's best to cut them out if you need to maintain a low fructose diet. Limit your fruit consumption in general and, when you do eat fruit, aim for low fructose options.
   • Fruits that are very low in sugar include options like avocado, rhubarb, lime, lemon, strawberries, watermelon, blackberries, grapefruit, cranberries, and raspberries.
   • Fruits with a moderate amount of sugar include nectarines, peaches, cantaloupes, pears, plums, apples, apricots, oranges, and pineapple.
   • Even when consuming fruit low in sugar, limit your overall fruit intake. When it comes to consuming healthy produce, strive to eat more vegetables than fruit.
3. Choose low-sugar vegetables. In general, vegetables tend to be lower in sugar than fruit overall. However, not all vegetables are completely safe for a low-fructose diet. Make sure you ask your doctor which vegetables you can and can't have, and factor in vegetables when calculating your daily fructose consumption. If you're trying to limit your fructose intake, go for some of the following veggie options:
   • Asparagus
   • Bok choy
   • Brussels sprouts
   • Cucumber
   • Kale
   • Lettuce
   • Parsnips
   • Spinach
   • White potato
   • Zucchini
4. Drink water to quench your thirst. You do not need to drink anything but water to quench your thirst. Many other drink options are high in fructose. While soda is an obvious culprit, even juices made from natural fruits contain a high amount of fructose.
   • If you prefer to sweeten tea or coffee with sugar, use an artificial sweetener like dextrose instead or sweet extracts, like vanilla extract.
5. Eat low fructose snacks. When it comes to snacking, fill up on snacks that are low in overall fructose content. Opt for filling options that are low in fructose. The following are healthy snack options for a low fructose diet:
   • Popcorn
   • Low fructose fruits
   • Celery and carrots
   • Cheese
   • Meats like salami
   • Nuts
6. Toss the ready made products. Ready made meals are high in unnecessary additives, including sources of corn syrup. Strive to eat meals you prepare yourself at home over boxed dinners or other microwavable meals. You should also avoid any commercial baked goods, as these tend to be particularly high in fructose.

Treating Yourself in Moderation

1. Replace desserts with fruits. If you're craving something sweet, satisfy your sweet tooth with a piece of fruit. Go for a fruit with a low to moderate amount of fructose, such as a peach or a handful of strawberries.
   • However, make sure to account for how much total fructose you've had in the day to make sure you don't go over. Also, talk to your doctor about having fruit as a snack. Some people with conditions like fructose malabsorption may not be able to have fruit on its own at all.
2. Try low fructose bread. Bread is a staple of many people's diets as it can be used for quick lunch options like sandwiches. If you're craving bread, look for bread marked as low fructose in the grocery store. This can allow you to enjoy bread without sabotaging your efforts to avoid fructose.
   • Even while using low fructose bread, you should still strive to limit your overall bread intake. You should also talk to your doctor first. Not everyone on a low-fructose diet can tolerate bread, even low-fructose varieties.
3. Choose low fructose alcoholic beverages. If you drink, be aware fructose is found in alcohol. Stick to low fructose options such as red wine and dry beers and spirits. Avoid mixing spirits with mixers that contain sugar.

Sources and Citations

See also

• Add Legumes to Your Diet
• Follow a Low Residue Diet
• Snack During the Induction Phase of Atkins
• Lose Weight With a Simple Diet
• Become a Pescetarian
• Keep a Food Diary
• Get the Most Effective Diet
• Go on a Diet when You're a Picky Eater
• Go on a Raw Food Diet
• Include Turmeric in Your Diet

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