Fructose is a natural sugar that is particularly abundant in fruit. Although fructose intolerance can describe a rare hereditary disorder in which individuals are missing an enzyme that breaks down fructose, this condition is rare. A more common problem called fructose intolerance involves difficulty digesting fructose, explains MayoClinic.com. Fructose intolerance causes gas, bloating, abdominal cramping and diarrhea when eating foods containing this substance. Fructose-intolerant individuals vary in how much fructose they can eat without problems. To avoid fructose, you'll need to read ingredient labels, because manufacturers add fructose and related sweeteners to many processed foods.
Fruits
You may need to limit or completely avoid many fruits if you have fructose intolerance, as noted by the University of Virginia Health System. Some with the highest fructose levels include apples, cherries, dates, dried fruits, grapes, peaches, pears, plums and prunes. You'll also need to avoid juices, jams and sauces made with high-fructose fruits. You may be able to include avocados, bananas, blackberries, raspberries, strawberries, rhubarb, oranges, pineapples, lemons and limes in your diet. Some fructose-intolerant people have an easier time digesting fresh or fresh frozen fruit compared with canned fruit, according to the University of Virginia Health System.
Vegetables
Vegetables can also be a problem for persons with fructose intolerance. You may digest cooked vegetables more easily than raw vegetables, because cooking decreases free sugar content, notes the University of Virginia Health System. Chiropractic Dr. David Dahlman recommends avoiding sweet and some starchy vegetables, including beets, carrots, eggplant, onions, peas, tomatoes, sweet potatoes, turnips and winter squash, such as acorn, buttercup and Hubbard squash. The University of Virginia Health System adds corn to the list. Vegetables you may be able to eat include asparagus, beans, broccoli, cauliflower, celery, cucumbers, green peppers, leafy greens, mushrooms, pea pods, shallots and white potatoes. Unfortunately, many of these vegetables cause gas for people who do not even have digestive issues, and some fructose-intolerant persons may need to avoid them.
Sweeteners
Fructose-intolerant people should generally limit other natural sweeteners in addition to fructose, according to Dahlman. These include sugar, honey, maple syrup, molasses and corn syrup. The University of Virginia Health System explains that foods containing sucrose, or regular table sugar, and glucose, another natural sugar, may be easier to digest for fructose-intolerant individuals.
High-Fructose Corn Syrup
High-fructose corn syrup is a common additive in commercial beverages, canned foods, baked goods and other processed foods. It contains about half glucose and half fructose, so some fructose-intolerant individuals may be able to consume it in limited amounts. The University of Virginia Health System recommends limiting beverages with this substance, such as soft drinks, to 12 oz. per day and having them with a meal.
Sugar Alcohols
Avoid sugar alcohols as well if you're intolerant to fructose, advises the University of Virginia Health System. Read labels so you can find these substances, which include erythrytol, isomalt, lactitol, maltitol, mannitol, sorbitol, sorbose and xylitol. They are often added to sugar-free items such as candy, gum and jam.
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