If you have been diagnosed with fructose malabsorption, the foods listed in each section below will indicate which foods you can consider in your diet.
This list is not exhaustive nor is it specific to your particular health conditions. It would be impossible for us to list every food type. However, the one rule you can implement is to stay away from processed and packaged foods as much as possible. If you are not sure about a particular food then try it in small amounts first.
This list is mobile friendly so you can easily check the list while doing your grocery shopping.
There will be some foods on this list that will differ from other traffic lights lists. The reason for this is that we have looked deeper into the interaction with other foods as well as processing and temperatures, all of which can change the fructose component of a food. What may appear low fructose could infact create a high fructose reaction with other foods or when cooked/raw etc.
Some foods may appear on lists for more than one category - this is purely for ease of finding an item ie. Milk will appear in drinks and dairy.
Where ** is noted this means that you should use this product sparingly as it may add to fermentation with other products.
Green means you can safely consume.
Amber suggests only consume at low level and infrequently. Try to minimise any alcohol or fermented products.
Red are the foods to eliminate, avoid or only ever consume in minute quantity and if you do, you may need to seek out some of the antidote solutions.
Almonds (raw only)
Buckwheat (raw-soaked & cooked)
Cashews
Chestnuts
Chia Seeds (black and white)
Chick Peas
Cocoa (pure)
Coconut
Cornmeal
Cranberries
Cumquat
Flax Seeds
Flax Seed Oil
Hazlenuts
Konjac
Lemons
Limes
Linseeds
Macadamias
Millet
Oats
Pecans (Raw)
Pistachios (Raw)
Pepetas
Pine Nuts
Poppy Seeds
Pumpkin Seeds
Quinoa
Rice
Rye Flour
Sorghum
Soy Beans
Spelt Flour
Sunflower seeds, sprouts and pure butters
Tahini
Teff Ivory Grain & Brown Grain
Yeast (Dried)**
Apricots
Cocoa Powder
Coconut Flakes
Dragon Fruit (Red & White)
Fejoas
Figs (dried or fresh)
Grapefruit (White & Pink)
Hemp seeds
Jackfruit
Lemonade fruit
Lentils
Loganberries
Papaya
Passionfruit All varieties
Pasta (wheat)
Paw Paw
Peaches (Fresh)
Peanuts (can be carrying mold and add to fermentation)
Prunes
Psyllium Husks
Red Papaya
Walnuts
Apple
Apricots (dried)
Bananas
Bilberries
Black Sapote
Blackberries
Blueberries
Boysenberries
Cape Gooseberry
Cherries (Minnie Royal and Royal Lee)
Coconut Flour
Currants
Custard Apple
Dates
Gooseberry
Grapes
Kiwifruit
Mandarin
Mango
Nectarine
Nashi Pear
Orange
Pear
Pineapple
Plum
Raisins
Raspberries (native)
Rockmelon
Sultanas
Strawberries
Tangerine
Watermelon
Wheat Flower (anything made with wheat)
Alfalfa Sprouts
Arugula
Avocado
Baby Spinach
Bamboo Shoots
Bean Sprouts
Bok Choy
Brussel Sprouts
Cabbage
Capsicum (Green)
Carrots
Cauliflower
Celery
Chard
Chickory
Chinese Mustard Lime Streaks
Chrysanth Serrated Leaf
Corn - Yellow or White
Cucumber
Eggplant
Egyptian Spinach
Fennel
Garland Serrated Leaf
Green Pepper (Capsicum)
Kohl Rabi Purple Vienna
Kohl Rabi White Vienna
Kumara (baked not raw)
Malabar Greens
Marigold French Tiger Ears
Mibuna
Microgreens
Miner's Lettuce
Mizuna Mustard Greens
Mustard Nemcon
Olives (in brine, natural and uncoloured)
Onion Chives
Pak Choi
Parsley
Parsnip
Peas
Perilla Red Greens
Potato (white)
Pumpkins (Hokkaido, Butternut, Hubbard, Spaghetti)
Radishes (Black Spanish Round)
Radishes
Red Cabbage
Rocket
Rutabaga
Sauerkraut**
Sea Vegetables
Shallots (Green stems only)
Sorrel (large leaf)
Soy Beans
Spinach (and Baby Spinach)
Spinach Bloomsdale Long Standing
Spinach Summer Jade
Swede
Sweet Potato (Baked not raw)
Turnip
Warrigal Greens
Watercress
White Cabbage
Asparagus (2 varieties - green & purple)
Baby Lettuce
Beet Kvass
Beetroot Moulin Rouge variety
Beetroot
Boletus Mushrooms
Celtuce Greens
Champignon Mushrooms **
Chanterelle Mushrooms **
Green Peas
King Stropharia (wine cap) Mushrooms - (chewed & in tea)
Lion's Mane Mushrooms
Mushrooms
Oyster Mushrooms **
Purple Cabbage
Purple Sweet Potato
Silverbeet
Silverbeet Bright Lights
Silverbeet/Swiss Chard
Spring Onion
Turkey Tail Mushrooms
Turnip
Winter Squash
Zucchini
Artichoke
Baby Romaine Green Lettuce
Beans
Borage Flowers
Broccoli & Baby Broccoli
Capsicum Red
Chervil
Chilli Peppers
Edamame Beans
Garlic
Horny cucumbers (African Horned Cucumbers)
Kale
Leeks
Lettuce - Iceberg, Romaine, Cos
Onion
Peas (Sugar Snap)
Pomelo
Red Pepper
Sweet Potato (Raw)
Tomato
Water Cress
Beef
Chicken
Cod
Fish
Ham
Herring
Lamb
Liver
Meat - any meat
Oysters
Pork
Poultry
Prawns
Prosciutto
Salmon (not farmed)
Sardines (not farmed)
Sole Fish (not farmed)
Trout (not farmed)
Turkey
Blue Cheese*
Butter*
Cacao Butter
Cheese*
Coconut Butter
Cottage Cheese*
Coyo Yoghurt*
Cream*
Eggs (chicken or duck - organic)
Greek Yoghurt*
Mayonnaise*
Milk*
Paneer*
Parmesan Cheese *
Rice Milk
Roquefort Cheese *
Sheeps Milk*
Sour Cream*
Soy Milk
Brie Cheese*
Buttermilk *
Camembert Cheese *
Coconut Cream
Coconut Milk
Edam Cheese*
Emmental Cheese*
Fetta Cheese*
Goat's Milk*
Grana Padano Cheese*
Mozzarella Cheese*
Yoghurt (no added anything)*
Astragalus Root Tea
BioPure Collagen Protein Powder
Black Tea
Coconut Water
Coffee (pure)
Green Tea
Honeybush HRT Tea
Milk*
Neem Leaf Tea
Rhodiola Tea
Rice Milk
Sheeps Milk
Soy Milk
Stinging Nettle TeaVital Pea/Hemp Protein Powder
Beer
Buttermilk**
Camel Milk**
Coconut Milk
Goat's Milk
Grape Juice (White & Purple)*
Miso Soup
Red Wine
Vodka
Apple Juice
Dandelion Root Tea
Dandy Chai Tea
Orange Juice
Optimum Nutrition Protein Powder
Pear Juice
Pineapple Juice
Soft Drink - ALL!
Tomato Juice
Peak Rest Chocolate
Peak Rest Hot Chocolate
Peak Focus Chocolate
Peak Energy Chocolate
Soft Drink - ALL!
Hart & Soul brand - Creamy Cocount Pumpkin Soup
Hart & Soul brand - Chicken bone broth soup
Bread - must be Gluten Free and Non-Fermented
Old El Paso Original Taco Shell
Old El Paso Soft Taco Shell
Old El Paso Burrito Wrap
Arnotts Rye Cruskits
Arrowroot Flour
Cocoa (pure)
Glutinous rice
Konjac noodles
Oats (see oat flakes in red)
Potato Flour
Quinoa
Rice
Spelt Flour
Tapioca Flour
Yeast ** (Dried)
Cocoa Powder
Golden Syrup
Pasta (Wheat)
Molasses
Uncle Toby's Oat Flakes
Wheat Flour
Basil (Fresh)
Bergamot (Lemon Mint)
Black Cohosh
Cinnamon
Clary Sage
Comfrey (used in extremely small amounts and only as food - not for use by those with liver problems)
Dandelion Leaves
Drumstick Tree (Moringa) - leaves, flowers, pods, roots
Lemongrass
Marshmallow root
Microgreens
Mint
Mint Peppermint
Onion Chives
Oregano
Parsley
PAU D’ARCO
Sage
Spirulina (raw)
Stinging Nettle (soups and teas)
Thyme
Thyme - Summer
Thyme - Winter
Toothache Plant
Turmeric Root Powder
Australian Harvests Organic Horseradish
Black Mustard
Coriander
Coriander - Lemon
Endive Pancallen (fine cut)
Ginger
Licorice Root
Miso Chickpea Mild Yellow
Miso White (SHIRO)
Miso Red (EDO)
Chervil
Chilli - Red - dried, flakes, fresh
Dill
Garlic
Garlic Chives
Red Pepper
Yucon Root (Pervuian Ground Apple)
Alfredo Sauce (homemade)
Flax Seed Oil
Hollandaise Sauce (homemade)
Mayonnaise (homemade)
Pepper/Peppercorns
Salt
Sour Cream
Apple Cider Vinegar
Black Mustard
Caesar Dressing
Ceres Organic Coconut Aminos Seasoning
Golden Syrup
Hardings Organic Matcha & Curcumin Vinegar
Miso
Maple Syrup
Xantham Gum
Agave
Hardings Organic Black Elderberry Vinegar
Lakanto monkfruit no sugar added maple flavoured syrup
Molasses
My Hive Honey - Tetragonula Carbonaria Native Bee Honey (totally different to honey bees)
Natvia The Real Choc Top Flavoured Topping No Added Sugar
Tamari Soy Sauce
Thousand Island Dressing
Tomato Paste
Ashwaganda
Asafoetida powder (also known as hing, hang, devil's dung)
Bentonite Clay
BioCeuiticals Ultra Clean lemon flavour
BioMedica Phytaxil
BioMedica SB Pro
BioPure Collagen Protein Powder
Chlorella Biogenesis Organic Powder
Designs for Health B Supreme
Eagle Potasi Tablets
Fibroplex Plus
GlucoFactors Forte by Bioceuiticals
Herbs of Gold Digestive Enzymes
InterClinical HCL Support
Marshmallow root
Mediherb Astragalus complex
Mediherb Tissue Regenex
Mediherb Wormwood
Mediherb Withania
Metagenics Alpha Lipoic Acid 600
Meta Zinc
Oriental Botanicals Femaren
Orthoplex CoEnzyme Q10 150mg
Orthoplex Phospholipid Complex - Soy phosphatidylserine 100mg capsules.
Orthoplex Coenzyme Q10, 150mg
Orthoplex White HCL Capsules
Orthoplex White Gut Mx
Orthoplex White label IntestaSelect
PAU D’ARCO
Phyto Pro
RN labs AdrenaForte
RN labs CDP Choline
RN labs Magnesium L Threonate
RN labs Quercesorb
RN Labs TraceMins Complex
RN labs Zinc Glycinate capsules
Saccharomyces cerevisiae (boulardii) SB - BioMedica SB Pro
Spirulina Powder
Switch Nutrition Quercetin unflavoured
Ultra Flora Spectrum
Vital Protein Pea/Hemp Protein Powder
Zeolite
Macrogol (Polyethylene Glycol)
Optimum Nutrition Protein Powder
Some brands are fructose free, others not. All fermented foods should only be introduced after fermentation is treated. Please speak to Christine if you are in doubt if this is right for you.
Coyo yogurt plain