high-fructose foods: the bad guys

A little note on the bad guys…

As a rule, vegetables are harder on our digestive system when they are still raw while some foods are ok in small doses every once in a while. And remember, fructose malabsorption is temperamental and often differs from person to person. This list is what I tend to avoid but may vary slightly for other frucmals out there.


  • agave
  • carob
  • fruit juice concentrates
  • high-fructose corn syrup
  • honey
  • inulin: a thickener made from chicory, inulin contains fructose and is used some yoghurts, thickshakes and other processed foods
  • sorbitol: processed foods containing sorbitol (420), Xylitol (967) and some other sugar-free sweeteners which are converted to fructose during digestion


  • soft drinks
  • fruit juices


  • all dried fruit, jams, tomato paste/ sauces
  • apple
  • cantaloupe
  • dates
  • fig
  • guava
  • grapes
  • honeydew melon
  • lychee
  • mango
  • nashi fruit
  • papaya
  • pawpaw
  • pear
  • persimmon
  • quince
  • stonefruit – apricot, cherries, peaches, nectarines, plums, prunes
  • watermelon


  • artichoke
  • asparagus
  • beetroot
  • cauliflower
  • dandelion
  • green beans
  • onion family: shallots, brown/white/spanish onion, leek (NB onion and onion powder is in many ready-made sauces, pastes and stocks so always check the food labels!)
  • pepper, sweet, green
  • pepper, sweet, red (raw)
  • pickles
  • raddish


  • breads, pastas, noodles, biscuits, chips, pastries, cakes and baked goods containing wheat/gluten
  • rye
  • spelt
  • sushi rice
  • wheat


  • chickpeas
  • legume beans: baked beans, kidney beans, bortolli beans
  • lentils
  • miso

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