How can i avoid fructose

Only a few vegetables are high in fructose. Avoid sugar snap peas, asparagus and artichokes to keep your fructose intake low and prevent gastrointestinal side effects. All other vegetables should be well-tolerated, including cauliflower, mushrooms, tomatoes, broccoli, onions, carrots, squashes and lettuce, unless you are also intolerant to other short-chain carbohydrates in the same family as fructose.

If this is the case, consult a registered dietitian for help identifying these foods in your diet. All protein-rich foods are safe on a fructose-restricted diet, unless they are prepared with fructose-containing ingredients. Choose fresh, plain red meat, chicken, turkey, fish and seafood. Eggs and cheese are also appropriate low-fructose options. Avoid any protein source that is marinated or served in sauce that is likely to have high-fructose ingredients, such as honey or high-fructose corn syrup.

Mango salsa, applesauce or dried fruits often served in salads or as accompaniments to protein dishes are not safe for people with fructose malabsorption. Many health professionals have claimed that excessive fructose intake is a major cause of metabolic disorders.

Note that not all of this has been proven beyond a shadow of a doubt in controlled studies. However, the evidence is still there, and more studies will paint a clearer picture in the coming years and decades. In general, fruit is a minor source of fructose in the diet compared to added sugars. The harmful effects of fructose apply to a Western diet supplying excess calories and added sugars. It does not apply to the natural sugars found in fruits and vegetables.

Fruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar in them. This is a detailed article about high fructose corn syrup HFCS. What it is, how it is made and how its health effects compare to regular sugar.

High-fructose corn syrup has been linked to many serious health issues, including today's obesity epidemic. Here are 6 reasons why it's bad for your…. Calorie density is the amount of calories per volume of food. Choosing foods with a low calorie density can help you lose weight while eating more…. Gout is a type of arthritis that causes sudden and severe attacks of pain, but luckily, the right diet can ease its symptoms.

This article reviews the…. Symptoms of fructose malabsorption or intolerance may include bloating, abdominal pain, gas, diarrhea, or nausea. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment.

You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Read More To avoid fructose, read food labels very carefully. Avoid products with high-fructose corn syrup, honey, agave nectar, inverted sugar, maple syrup, molasses, palm or coconut sugar, sorghum, or sorbitol. Look for low-sugar dairy products, fruits, vegetables, and snacks. Avoid ready-made products and food with added sugar. If you have fructose malabsorption or hereditary fructose intolerance, talk with a doctor about specific health needs.

For more advice from our reviewer on changing your diet, scroll down! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great.

By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Related Articles. Article Summary. Method 1. Scan ingredients labels for sources of sugar. Oftentimes, there are sources of fructose that are not overtly advertised on a product's label.

Even when a product has a low sugar content, the ingredients label may reveal hidden sources of fructose. Do not buy products containing any of the following ingredients: [2] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Fructose High-fructose corn syrup Honey Agave nectar Invert sugar Maple syrup Molasses Palm or coconut sugar Sorghum.

Watch out for unexpected sources of high-fructose corn syrup. High-fructose corn syrup is an especially unhealthy source of fructose.

While high-fructose corn syrup is found in some obvious places, like soft drinks, it's also found in unexpected products. Things like salad dressings, bread, juices, granola bars, and pasta sauces may contain high-fructose corn syrup, so read labels carefully. Cut out sorbitol. If fructose consumption causes digestion problems for you, watch out for the ingredient "sorbitol" on labels.

This is a sugar alcohol that can worsen digestive symptoms for some. When trying to find products friendly to a low fructose diet, avoid sorbitol in general.

Look for low-sugar cereals. If cereal is a staple of your breakfast, be aware it can be high in sugar and fructose. Ideally, the cereal you eat should have no more than three grams of sugar per serving.