low-fructose foods: the good guys

A little note on the good guys…

As a rule, vegetables are harder on our digestive system when they are still raw, so while this definitely the ‘safe list’, do pop your nose in on the bad guys too..some of them aren’t all bad ALL the time.

And remember, fructose malabsorption is temperamental and often different from person to person. This list is what works for me but may vary slightly for other frucmals out there.

SUGAR & SWEETENERS (though I tend not to use sugar at all!)

  • brown sugar
  • cocoa/ cacao
  • maple syrup
  • golden syrup
  • raw sugar
  • rice malt syrup
  • stevia


  • Berry fruits: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry, loganberry
  • Citrus fruits: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo
  • Other fruits: avacado, ripe banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo, tomato


  • alfalfa
  • artichoke hearts
  • beans, green
  • bean sprouts
  • broccoli (cooked preferable)
  • capsicum
  • carrot
  • celery
  • corn
  • cucumber
  • chilli
  • edamame
  • eggplant
  • garlic (some people differ on this, but it’s a good guy to me)
  • herbs (fresh or dried)
  • kale
  • lettuce
  • mushroom
  • olives
  • peas
  • pumpkin
  • potato, sweet potato
  • radish
  • seaweed
  • silverbeet
  • spinach
  • squash
  • turnip
  • zucchini


  • chicken
  • egg
  • fish
  • non-dairy and nut butters (eg Nuttelex)
  • red meats
  • soybean
  • tofu


  • amaranth
  • arrowroot
  • buckwheat
  • corn flour
  • gluten-free flours
  • millet
  • nut flours
  • polenta
  • popcorn
  • potato (tapioca) flour
  • quinoa
  • rice and rice flour
  • soba noodles
  • sorghum


  • Nuts: pistachios, walnuts, almonds, cashews, hazelnuts, macadamias, pine nuts, pecans, coconut meat
  • Seeds: chia, flax seeds, linseed, sesame, sunflower, pumpkin
  • Oils: avacado, coconut, vegetable, olive

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