Hello to everyone who is curious about living while watching your fructose!

For anyone just starting this journey, please consult a Registered Dietitian and the Formal Food List for the most official list of “Fructose Malabsorber Approved Foods.”  However, in my two years of living with this digestive disorder I have learned that my Happy Food List is a lot bigger than the formal food list, and it is about time I shared my newly revised food rules.

Before I share all my secrets to greater flexibility with this digestive disorder, I must reiterate my standard mantra…

My tummy is different from yours, so it is up to you to find your own limitations for a happy and balanced life with Fructose Malabsorption.

~ There Are No Shortcuts ~ But I am happy to share in your journey!  Email me anytime at HappyAndFructoseFree@gmail.com

Lots and LOTS of trial and error await you.  I test my limits often; almost every day.  Yes… I get sick more than I should, but I can eat a lot more freely now then I ever imagined I could with this disorder.  So snag some dextrose-based candies & plan your schedule accordingly (don’t try something crazy when you have something important to do the next day), there are tummy aches and bloated nights ahead.  But it is totally worth it.

The Reward?  FLEXIBILITY & FOOD FREEDOM!!!  True Happiness 🙂

My “Bowl” of Fructose:

I look at my food choices with a “bowl” image in mind.  Each person has a set number of fructose enzymes in their “bowl” per meal, per day, and per week.  If you splurge on something higher in fructose, that food choice takes more out of your bowl & it will affect how your body reacts to food choices for that meal, that day, and even part of the week.

Your fructose “bowl” is constantly refilling itself, but it is important not to eat over what your body can handle (what is in your “bowl”) or you will get sick.  End of story.

So how can you apply this?  What does this look like in real life?  Here we go!

~ The Fructose Tallies for my “Bowl” are COMPLETELY MADE UP to Illustrate my Concept ~

Please use this page as a source for ideas from a real person living with this disorder.  I want you to gain the confidence to live, eat, and try new things, but moderation is key.  ALWAYS LISTEN TO YOUR BODY.  You know best!

Let’s Talk Examples First…

Stuff I Eat that Maxes Out My Fructose Allotment “Bowl” for that Meal and/or Day:

1.)   Half a Banana, 1/2 Cup Oatmeal, 1 Tbsp Chia Seeds & 1/4 Cup Sweetened Vanilla Almond Milk  ~> Fructose Tally: Banana (High), Insoluble Fiber (Medium) & Sweet Almond Milk (Low) 

2.)   Toasted Slices of Udi’s Gluten Free White Bread, 2 Tbsp Skippy Natural Peanut Butter Super Chunky ~> Fructose Tally: Bread (Low), Peanut Butter (High)

3.)   Subway Sandwich 6″ Turkey on White/Italian Bread with Avocado, Spinach, Cucumber, Green Pepper, Vinegar, Oregano, Salt & Pepper with Salt & Vinegar Kettle Chips ~> Fructose Tally: Wheat Bread (High), Cucumber & Green Pepper (High), Avocado & Spinach (Low), & Chips From Fat Content (Medium)  Note:  Many restaurants have full ingredients lists online (chains) or on location (local).  Always check for your “absolutely avoid ingredients” and if you can’t be sure it is best to steer clear or plan accordingly.

4.)   Vegetarian Curry with Cauliflower, Bell Peppers, Potatoes, Chick Peas/Garbanzo Beans, Sour Cream, Reduced Sodium Cream of Mushroom Soup, Homemade Curry Powder Mix with Steamed White Rice ~> Fructose Tally: Cauliflower & Peppers (High), Chick Peas (High), Homemade Curry Powder Mix (High *Don’t even attempt it if you didn’t make it.  SUPER DANGEROUS)  Note:  This Meal Maxes out my Full “Bowl” for that day, but if I am careful with my other food choices I CAN EAT IT without getting sick.  

5.)   Chicken Noodle Soup with Veggies & Saltine Crackers ~> Fructose Tally:  Veggies (Medium-Low), Soup Base Seasonings (Medium-Low), & Wheat Crackers (High)

6.)   Homemade Chili with Chicken Broth Base, Tomato Paste, Potatoes, Ground Chicken, Turkey Lil’ Smokies, Black Beans, Chili Powder, Cumin, Celery, Scallions ~> Fructose Tally: Tomato Paste (High, but very grateful to have it), Lil’ Smokies Seasonings (Low), Beans (High), Chili Powder (High), Cumin (High), Scallions (Medium-Low)  Note:  This ones maxes out my “Bowl” of fructose enzymes for the day also.  But it is soooo worth it!  YUM!

7.)   Pizza Hut Thin Crust Pizza, No Sauce, Mushrooms & Black Olives or Green Peppers  ~> Fructose Tally:  Wheat Crust (High), Cheese (High for Lactose), Mushrooms & Black Olives (Low), Green Peppers (High)  Note:  If I have enough in my “bowl” for the day, I will have pizza.  I pick my toppings based on HOW good I was (or will be) the rest of the day.  

So… I make mental notes of the foods I eat that have High Fructose Tallies or Low Fructose Tallies and adjust my other food choices around my previous choices.  If I push my limits too far too close together then I get bloated.

I am grateful every day that my digestive disorder is not life threatening and I know it can get tremendously worse.  I am truly grateful.

 

Since fructose is absolutely everywhere, I cannot say there are many completely “Safe” meals, but as long as you keep testing your tolerance and track your personal fructose tally “Bowl” then you are on track to eating without fear.  It takes time to gather this info for yourself, but it is worth it when you can confidently walk into a restaurant and know your “Absolutely Avoid” foods and consider everything else fair game to test your tolerance.  Bring on the amazing food!

 

Now I will attempt to list MY PERSONAL FOOD LIST.  Best of luck in creating your own 🙂

NOT DONE YET!!  TRY BACK SOON!!

 

~ Sweet Stuff ~

Happy List (Items I have personally eaten with success frequently):  Corn syrup (Not High Fructose!), Dextrin, Dextrose/Glucose, Lactose, Maltodextrin, Sucrose (which is CANE SUGAR!!!)

Best to Avoid List: 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

Best to Avoid List: 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*

Best to Avoid List: 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.

Best to Avoid List: 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.

Best to Avoid List: 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).

Best to Avoid List: 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.

Best to Avoid List: 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.

Best to Avoid List: 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.

Best to Avoid List:  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

Best to Avoid List: 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.

Best to Avoid List: 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

Best to Avoid List: 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)

Best to Avoid List: Beer & Sweet wine