Fructose intolerance

Dietary Fructose intolerance can be one of the many causes of IBS. Undigested or poorly digested fructose generates an osmotic force driving water into the lumen of the small intestine leading to faster transit of bowel contents to the colon where naturally occurring bacteria ferment (break down) these undigested contents with a byproduct of gas. This may result in symptoms of bloating, excessive gas, abdominal cramps and diarrhea. In some cases avoiding these food items or having only small servings at a time can dramatically improve and prevent symptoms.

Category / Food to avoid or minimize serving size- high fructose
Fruits / Most tree fruits contain high levels of fructose.
Bananas, apples, citrus fruits , grapes, Pears, The agave fruits, melons (cantaloupe, watermelons, honeydews) Berries (raspberries, blueberries, blackberries and huckleberries), unsweetened and sweetened applesauce.
Vegetables / All vegetables contain fructose- some contain high levels of fructose-
asparagus, artichoke, beans, broccoli, leek, cabbage, onion, tomato, peanuts and zucchini.
Dried Fruits / Dried fruits are rich in concentrated fructose.
dates, figs, apples, pineapples and raisins.
Sauces and Toppings / There are various toppings/sauces with high levels of fructose.
molasses, sweet and sour sources, fruit salsa, barbeque sauce honey, honey mustards, raspberry ranch, Italian vinaigrette. Pineapple, strawberry, caramel, blueberry, apple ice cream toppings, Jams and fruit jellies.
Beverages / Most processed drinks contain high levels of fructose.
dessert wines, port, sherry and muscatel. Soft drinks ,Fruit drinks are found to contain a blend of sugars, water and fruit juice. Other beverages high in fructose levels include agave, pear, mango, orange, pomegranate and apple based fruit drinks.
Processed Foods / Foods that have been prepared commercially can have high fructose levels. Even products that are not sweet may contain fructose as an ingredient.
condiments and ketchup, sweet pickles, soups, breakfast cereals, frozen foods, boxed dinner, canned foods, crackers and breads, pastries and chocolate.
Category / Foods to eat- low or no fructose
Fruits / The fruits with low levels of fructose include papaya, blueberries, strawberries, lemons, strawberries, avocados, limes, rhubarb, grapefruit as well as bananas.
Vegetables / Most vegetables contain fructose naturally. Some of the vegetables contain low levels of fructose such as cooked vegetables, leafy greens, asparagus, mushrooms, celery, spinach, white potatoes, avocado,cucumbers, root vegetables as well as pea pods.
Grains / Recommended low fructose grain product include wheat-free rye bread, gluten free, corn flakes, degermed cornmeal, oatmeal, grits, rye flour, white rice as well as buckwheat noodles.
Meat / Meat is fructose free naturally.
Dairy and Eggs / Dairy products and eggs are fructose free. Dairy products include cheese, milk, ice cream, butter as well as yogurt. (as long as no high fructose corn syrup ingredient)
Fat / All fat based products as well as fats are fructose free-margarines, butter, olive and coconut oil, nuts, olives