The list is long and varied for foods to avoid if you are fructose intolerant. For food products containing high fructose corn syrup (HFCS), this list also includes a plethora of candy, processed baked goods, condiments, canned foods, and drinks.
In addition, many health care practitioners recommend that people suffering from fructose intolerance should also avoid table sugar (sucrose), which is half fructose and half glucose. On the other hand, people who say that they are “carbohydrate intolerant” often include fructose in their list of foods to avoid.
Below is a detailed list of the twelve foods to avoid:
1. Wheat products
Wheat is the number one food to avoid if you experience fructose intolerance or carbohydrate intolerance since it contains a high percentage of carbohydrates composed of glucose and fructose. It includes all types of bread, pasta, pastries, pastry flour, cakes, donuts, pie crusts, pizza dough, muffins, bagels, rolls, biscuits, cookies, pancakes, waffles, and crepes.
2. Corn products
Even though a high percentage of corn is genetically modified in the USA (80% to 90%), it does not mean that you will automatically exclude processed food items made from GMO corn if you avoid HFCS-containing foods. Beware corn tortillas, taco shells, corn chips, cornmeal, polenta, and popcorn.
3. Fruit juices
Except for diluted unsweetened cranberry or grapefruit juice, all fruit juices should be avoided. 100% fruit juice is loaded with fructose and glucose.
4. Processed baked goods
Processed baked goods, such as doughnuts, cookies, pastries, and crackers, are loaded with high fructose corn syrup and table sugar.
Almost all types of candy are loaded with high fructose corn syrup and table sugar. It includes chocolate bars, hard candies, gummy bears, jelly beans, licorice, and sweetened condensed milk.
6. Sweetened drinks
Sweetened drinks, such as sodas, energy drinks, iced teas, flavored waters, and sports drinks, are loaded with high fructose corn syrup and table sugar.
Many condiments are loaded with high fructose corn syrup and table sugar, including ketchup, BBQ sauce, mustard, relish, jam, jelly, and honey.
8. Canned foods
Beware of canned fruits (especially those in heavy syrup) and canned vegetables often loaded with high fructose corn syrup.
9. Fast food
Most fast food items are loaded with high fructose corn syrup and table sugar.
10. Isomalto-oligosaccharides (IMO)
Many people who say they are “carbohydrate intolerant” include IMO among the foods to avoid because it is a fiber and sweetener substitute made from starch and sugar. It includes IMO syrups and powders, such as “Agave Nectar” and “Malto-Dextrin.”
11. Table sugar (sucrose)
Table sugar, which is half fructose and half glucose, should be avoided by fructose intolerant or carbohydrate intolerant people.
Although not a food, fructose should be avoided by fructose intolerant or carbohydrate intolerant. Fructose is a form of sugar found in honey, agave nectar, and many other processed foods.
The bottom line is that if you are fructose intolerant or carbohydrate intolerant, you should avoid most processed foods because they are loaded with high fructose corn syrup, table sugar, and fructose.
Featured Photo by Olya Kobruseva from Pexels