FODMAP Food List - Fructose

Fructose, or fruit sugar, is a simple monosaccharide found in many plants, where it is often linked to glucose forming sucrose. It is one of the three dietary monosaccharides, along with glucose and galactose, that are absorbed directly into the bloodstream during digestion. Fructose was discovered by French chemist Augustin-Pierre Dubrunfaut in 1847

Pure, dry fructose is a very sweet, white, odorless, crystalline solid and is the most water-soluble of all the sugars. From plant sources, fructose is found in honey, tree and vine fruits, flowers, berries, and most root vegetables. In plants, fructose may be present as the monosaccharide or as a molecular component of sucrose, which is a disaccharide


Foods containing excess Free Fructose

(Not Suitable)

Low Fructose or Balanced  Foods

(Suitable)

Fruit

Apples, apricots, asian pears, boysenberries, cherries, figs, mangoes, pears, tamarillo, watermelon

In small quantities- apricots, avacados, bananas, blackberries, blueberries, cranberries, durian, grapefruit, grapes, honeydew melon, kiwi, kumquat, lemons, limes, longans, oranges, nectarines, passion fruit, papaya, peaches, pineapple, plums, raspberries, rhubarb, cantaloupe, star fruit, strawberries, tangelos, tangerines, tomatoes

Vegetables

Cauliflower, mushrooms, snow peas

All others

Sweeteners and Condiments

Agave nectar, high-fructose corn syrup, fructose, fruit juice concentrate, honey

In moderation - sucrose (table cane sugar) including superfine sugar, confectioners sugar, brown sugar, raw sugar, glucose, maple syrup, yeast extract spreads (e.g Marmite) peanut butter, other nut butters except cashew but butter, chocolate nut spreads (e.g Nutella) jam and marmalade in small quantities (limit intake of ‘100 percent fruit spreads which are often sweetened with pear juice.

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