Dr. Angel Ferrer Torres, a leading specialist in Allergology in Alicante, offers some recommendations for those who suffer from fructose intolerance.
Foods with high fructose content (more than 5 gr)
- Sugars, sweeteners and sweets: sucrose, sorbitol and sweets containing them, such as candies, chocolates, chewing gum, royal jelly, honey, jam, quince jelly, sugary drinks, alcohol, milkshakes, ice cream, soy, jam, sherbet, syrup.
- Fruits: dried apricots, ripe olives (more than 25 g/day) persimmons, cherries, sour cherries, plums, raisins, custard apples, dates, dried figs, prunes, apples, pears, plums, grapes, raisins, dried apricots, fruit in syrup, lemon juice (more than 15 ml/day).
- Vegetables: carrots, pumpkin, artichokes and onions.
- Whole wheat and soy flours.
- Dairy products: cheeses with fine herbs, garlic, nuts, mushrooms or fruits. Flavored milk (chocolate, strawberry, vanilla), milkshakes and ice cream.
- Meats: processed foods such as sausages, cold cuts and sweet ham.
- Condiments: Commercial dressings such as balsamic vinegar, ketchup, commercial soups, nutmeg and vanilla.
Foods of limited consumption (3-5 gr)
- Fruits: blueberries, strawberry, raspberry, strawberry, pomegranate, guava, currant, mango, kiwi, dried peach, quince, blackberry, banana, orange juice and pineapple.
- Legumes: lentils, chickpeas, beans, and peas (as a garnish).
Foods with low fructose content (1 g)
- Sugars and sweets: glucose syrup, glucose, maltose, maltodextrin.
- Sweeteners: aspartame, saccharin, acesulfame K and cyclamate.
- Fruits: avocado, lime, coconut, tiger nuts, apricot, papayas.
- Nuts: almonds, hazelnuts, chestnuts, pine nuts, peanuts.
- Vegetables: chard, artichoke, chicory, garlic, sweet potato, sweet potato, eggplant, watercress, mushroom, spinach, beans, lettuce, potato, cucumber, mushrooms, corn, radish, beet.
- Flours: cereals and bread products Dairy products: milk, condensed milk, custard, margarine, custard, cured and fresh cheeses, cottage cheese, yogurt (without fruit or sucrose).
- Proteins: eggs, meat and natural fish.
- Drinks: water, mineral water, herbal teas (chamomile, lime blossom, mint), cocoa and coffee. Avoid drinks containing fructose, sucrose, sorbitol, or made with fruit.
- Condiments and sauces: Spices, aromatic herbs, mustard, salt, vinegar and yeast.