Fructose Intolerance: What Should You Consider When Eating?

Fructose intolerance (fructose malabsorption) refers to insufficient digestion of fructose. It is partially metabolized by bacteria in the intestine, which leads to bloating and associated abdominal cramps. Diarrhea is also one of the typical symptoms. The most important factor in a diet in the case of fructose intolerance is therefore to limit the consumption of fructose and sorbitol-containing foods so that no symptoms occur. A complete renunciation of fructose in any form is usually not necessary.

The first step to freedom from symptoms is a strict elimination of all foods containing sorbitol and fructose from the daily menu. Then you can slowly try out which foods and in what quantities a balanced and enjoyable diet is possible without the intolerance symptoms appearing.

Foods that tend to be unsuitable for a low-fructose diet include the following:

• Types of fruit that are particularly high in fructose, such as apples, pears, cherries, or grapes, and products made from them, such as dried fruit, fruit juices, jams, competes, and groats
• Certain vegetables such as fresh peas and mushrooms, chicory, fennel, red cabbage, white cabbage, leeks, green peppers, lentils, onions, and garlic. Although their fructose content is significantly lower than that of fruit, you can still increase the symptoms due to flatulent ingredients.
• Sweeteners such as honey, corn syrup, pear herb, apple herb, agave syrup, apple or pear syrup, and sugar substitutes such as sorbitol, sorbitol, maltitol, lactitol, mannitol, and mannitol
• Fruit-based alcoholic beverages such as wine and sparkling wine

On the other hand, these foods are unproblematic for a diet with fructose intolerance:

• Plant products containing carbohydrates such as potatoes, rice, couscous, and millet
• Grain products such as bread, rolls, muesli, and pasta
• Dairy products that do not contain added fruit
• Nuts, coconuts, seeds
• Animal products such as meat, fish, and eggs
• Beverages such as water, coffee, black tea, green tea, and herbal tea
• Certain vegetables such as frozen or canned peas, cooked mushrooms, asparagus, spinach, zucchini, Swiss chard, carrots, fresh tomatoes, red and yellow peppers, olives, beets, parsnips, and turnip greens
• Certain fruits such as bananas (in small amounts), avocado, lychee, and rhubarb
• Sweeteners such as glucose, malt, or malt syrup. Household sugar (sucrose) and certain artificial sweeteners such as acesulfame, aspartame, saccharin, and cyclamate are also suitable for fructose intolerance.