With fructose intolerance (fructose malabsorption), fructose cannot be sufficiently absorbed in the small intestine. In the large intestine, it is fermented by bacteria, causing bloating, abdominal pain, or diarrhea. Here you can see which foods are tolerable with fructose intolerance and which you should avoid.
With Fructose Intolerance, 155 foods are currently allowed and 113 foods are not recommended. Check all foods in the interactive tool above.
Low-fructose foods are recommended: rice, potatoes, pasta, most meats and fish, eggs, cheese, and many vegetables like spinach, broccoli, and zucchini. Fruits with a favorable fructose-glucose ratio like bananas and tangerines are often tolerated.
Bananas, tangerines, papayas, and kiwis have a favorable fructose-glucose ratio and are often tolerated. Apples, pears, grapes, mangoes, and dried fruits contain a lot of fructose and should be avoided.
No, honey contains particularly high amounts of fructose and should definitely be avoided with fructose intolerance. Agave syrup is also very high in fructose. Alternatives include glucose (dextrose) or rice syrup.
Glucose (dextrose), rice syrup, and malt sugar are low-fructose alternatives. Table sugar (sucrose) is often tolerated in small amounts as it consists of 50% glucose. Fructose syrup and agave syrup should be avoided.
Most vegetables are low in fructose and well tolerated: potatoes, carrots, zucchini, spinach, broccoli, and cucumbers. Tomatoes, bell peppers, and onions can be problematic in larger quantities.
After an elimination phase of 2-4 weeks, gradually reintroduce fructose-containing foods and observe symptoms. A food diary helps determine your individual tolerance threshold.