Hello Fructose Free Folks!

This food list is from my Dietitian, and is significantly less scary than some of the other lists you can find online.  But, before diving in…

Please know that this will be a major transition in your life.  And even though my ultimate OK food list will not be the same as yours, rest completely assured that you have an ally who sincerely understands how huge of a challenge this is.  You are not alone on this journey 🙂

There is a lot of conflicting information out there about what is and is not okay for us Fructose Malabsorbers  to eat.  Ultimately you need to find your own Happy Foods List and that means a lot of trial and error.  Even though I am not a certified food expert, I do love talking about food and I have a darn good shoulder to cry on.

Check out the formal food list below, but now that I’ve done this awhile here are some of my best posts that I bet will help you too.

–> What I’ve Learned in my First Year: https://happyandfructosefree.com/2013/05/10/what-ive-learned-in-my-first-year/

–>  The Meat Carb & Dairy Trap: https://happyandfructosefree.com/2013/07/13/the-meat-carb-dairy-trap-a-world-without-fruits-veggies/

–> When You Can’t Control The Menu: https://happyandfructosefree.com/2013/11/25/holiday-food-adventures-merriment-with-minimal-bloating/

Email me anytime: happyfructosefree@gmail.com

Here we go…

~SUGARS~

Happy List:  Barley malt syrup, Brown rice syrup, Corn syrup (Not High Fructose!), Dextrin, Dextrose/Glucose, Glycogen, Isomaltose, Lactose, Maltodextrin, Maltose, Moducal, Polycose, & Sucrose (which is CANE SUGAR!!!)

Test Your Individual Tolerance: (Moderation is KEY!) I love pure maple syrup & brown sugar.

Agave syrup or nectar, Brown sugar, Caramel, Fructose, High Fructose Corn Syrup (HFCS), Honey, Invert sugar, Karo corn syrups, Levulose, Maple syrup, Molasses, & Palm sugar.

For more information on sugars, please check out the note at the bottom of the page 🙂

~SUGAR SUBSTITUTES~

Happy List:  Aspartame (Equal, Nutrasweet), Saccharin (Sweet-n-Low), Sugar Twin & Sweet One, & (**from my personal testing**) Stevia in the Raw  *For my take on this controversial section, please check out the comments at the bottom*  

Test Your Individual Tolerance: Artificial Sweeteners like Sucralose (Splenda) or Sugar Alcohols like Erythroytol, Hydrogenated starch hydrosalate, Isomalt, Lactatol, Lactitol, Maltitol, Mannitol, Sorbitol, & Xylitol.

~SPICES & SEASONINGS~

Happy List:  Salt, Pepper, and any other spices NOT on the Avoid List.  My personal “must-haves” are Basil, Oregano, Cinnamon, Cumin & White Pepper 🙂 *Choose name brand products to avoid sugar fillers*

Test Your Individual Tolerance: Chervil, Coriander, Dill weed, Garlic (All Forms), Ginger, Hot chili pepper, Onion (All Forms), Parsley, & Pumpkin pie seasoning (because of the ginger).

~FRUITS~

Happy List:  *1-2 servings/week @ 1/4 to 1/2 cup*  Avocado, Cranberries, Lemons, Limes, & Rhubarb.

Happy List:  *After 4-6 weeks being Fructose Free, test tolerance with*  Strawberries, Raspberries, & Oranges.

Test Your Individual Tolerance: (Moderation is KEY!) All other fruits, including Tomatoes, Apples, Pears, & Grapes.  This includes fruit juices.

~VEGGIES~

Happy List:  *2-4 servings/day @ 1/4 to 1/2 cup*  Celery, Chives, Endive, Escarole, Fava beans, Mushrooms, Mustard greens, Peas in pods, Potatoes (white, yellow & red) Spinach, Swiss chard & Turnip greens.

Happy List:   *2 servings/week @ 1/4 to 1/2 cup* Asparagus, Broccoli, Brussels sprouts, Cabbage (raw & white), Cauliflower, Cucumber (raw), Green beans, Green peppers (raw), Leeks (cooked), Iceberg lettuce, Radishes (raw), Summer squash, Watercress & Zucchini.

Test Your Individual Tolerance: (Moderation is KEY!) Beets, Carrots, Corn, Eggplant, Onions, Peas canned, Sweet potatoes, Tomatoes, Turnips & Winter squash.

~DAIRY~

Happy List:  *Lactose is similar to Fructose, and may need to be limited or avoided for individuals who find they are sensitive.* Plain milk/Lactaid, Dry milk, Cheeses (other than veined), Buttermilk, Whey & Yogurt (plain, and lemon or vanilla sweetened with aspartame or dextrose).

Test Your Individual Tolerance: (Moderation is KEY!) Chocolate milk, Sweetened milk beverages, Sweetened condensed milk, & Yogurt sweetened with fruit, Splenda or HFCS.

~PROTEIN~

Happy List:  Eggs, Chicken, Turkey, Beef, Pork, Veal, Lamb, Fish & Shellfish (*beware of any and all seasonings that frequently come with protein*).  Soy in the form of tofu (1/4 block) or soy protein isolates should be OK, but I think its a good idea to keep an eye on your soy consumption since it can also cause gastrointestinal distress.

Test Your Individual Tolerance: (Moderation is KEY!) Ham, Bacon, Lunch meats and any other meat where sugar or honey is used in the processing & any commercially breaded meats.  (I’ve had luck with bacon recently, so I thought I’d share. Turkey bacon and even the pre-cooked kinds are readily available without any unhappy spices or sweeteners.  Just be vigilant.)

~BEANS, NUTS & SEEDS~

Happy List:  Beans (1/4 cup of Garbanzo, Lima & Mung beans), Lentils (1/4 cup), Pistachios (2-3 Tbsp.) Flaxseeds (2-3 Tbsp.), Pumpkin seeds (1 Tbsp.) Sesame seeds (2 Tbsp.) Tahini (1 Tbsp.) & Poppyseeds.

Test Your Individual Tolerance: (Moderation is KEY!) All nuts other than pistachios, and all beans & not previously listed.

~GRAINS~

Happy List:  *5 servings/day @ 1 oz servings*  White bread made without fructose, Corn meal (degermed) Rice crackers, English muffins, Flour tortillas, Cooked cereals (Barley, Cream of Wheat, Grits, Grouts & Plain Oatmeal), Ready-to-Eat Cereals (Puffed rice & Puffed wheat), White pasta, white rice, Amaranth (1/4 cup cooked or 2 Tbsp raw), Millet (1/4 cup cooked or 2 Tbsp raw) & White flour.

Happy List:  *2 servings/day @ 1 oz servings*  Whole grain bread made without fructose, Shredded wheat, Ready-to-Eat Oat Cereals, Whole wheat pasta, Brown rice, Chow mein noodles, Rye or wheat crackers.

Test Your Individual Tolerance: (Moderation is KEY!) Grains containing fruit, fructose, fruit juice, coconut & any nut other than pistachios, Saltine crackers, Sugar-coated cereals, Flavored oatmeal, Cereals containing germ or untolerated sugars.

~FATS~

Happy List:  Butter, Margarine, Oil, Homemade mayo or French dressing made without sugar

Test Your Individual Tolerance: (Watching the Ingredients is KEY) Mayonnaise, Salad dressings made with sugar (and keep an eye out for onion and garlic).

~CONDIMENTS~

Happy List:   Mustard (certain varieties like Heinz do not contain any garlic powder), and Vinegars such as Distilled white, Rice & some Balsamics. Worcestershire sauce (be certain of the ingredients before purchasing) &.  Ranch & Cesar salad dressings if dairy is tolerated.

Test Your Individual Tolerance: (Moderation is KEY!) Ketchup/Catsup, Chili sauce, & Soy sauce

~BEVERAGES~

Happy List:  Water, Carbonated mineral water, Milk, Coffee, Tea, Diet carbonated beverages – dark colored, Cranberry juice (pure, sweetened with allowed sweeteners), & Sugar-free powdered drinks

Test Your Individual Tolerance: (Moderation is KEY!) All commercially prepared fruit juices, Fruit drinks, Cider, Vegetable juice with untolerated veggies, Sweetened beverages, Diet citrus-based carbonated beverages, & Chocolate milk sweetened with HFCS.

~ALCOHOL~

Happy List:  *Limit to 1 oz. servings*  Gin, Rum, Vodka (from grain or potato), Whiskey, & Wine (dry & white)

Test Your Individual Tolerance: (Moderation is KEY!) Beer & Sweet wine.  I have had good luck with gluten free beer 👍