Safe Food List for Fructose Malabsorption & FODMAP Diets

Not Sure What to Eat? Start Here

Please Read:

This list will be continually updated as time goes on, and is not an end-all-be-all by any means.

Likewise, be sure to keep your own list and continually add to it, as many foods are tolerated on a per individual basis.

In the same way, the foods that are usually dependent per individual will be marked with an *asterisk.

Finally, if you’re newly diagnosed and confused, be sure to read the next section directly below this one.

Last Update: 13 October 2021

Quick Troubleshooting for the Newly Diagnosed

-(1) FIRST: Relax.

Your life isn’t over and your ‘dietary future’ isn’t going to suck. Don’t get me wrong here, your new diet/food lifestyle can take some getting used to, however, don’t let it get you down.

With a bit of practice and little elbow grease, you’ll be a nutritional boy-scout and fructose-free connoisseur in no time.

You’ll make it.

If you need to mourn, do so. It can feel a little disappointing that you may miss out with respect to the social aspect of food.

I can tell you with a straight face that things will get better, and you’ll FEEL a helluva lot better too.

You’re gonna be fine.

Dealing with fructose malabsorption or dietary fructose intolerance has gotten much easier as time goes on: there is more information available, awareness of the condition is rising, and heck, there are even supplements and foods for it now.

Those weren’t around when I got diagnosed at age twelve—I am 26 now.

They’re similar to taking Lactaid if you’re lactose intolerant.

One last thing—cooking is going to be well worth the effort now, and if you have avoided it in the past, it’s finally time to step up to the plate.

If you dislike spending time in the kitchen, choosing to view it as a new hobby will certainly help.

It did for me.

-(2) Fructose malabsorption is often paired with lactose intolerance.

This isn’t always the case, however, it is common—proceed with caution when eating and experimenting with dairy.

I initially was not lactose intolerant when I was diagnosed with FM, however, over time, my ability to digest lactose has seemed to slowly decrease.

I’m not sure why—perhaps just an effect of aging—however, I discontinued drinking milk sometime in high school, so that could also be why.

My body just isn’t used to it anymore.

-(3) Fructose malabsorption that has gone undiagnosed for some time is often paired with SIBO—Small Intestinal Bacterial Overgrowth—and/or Candida Overgrowth.

This happens because bacteria in your gut have been munching away on the undigested fructose and other unsafe foods + sugars.

This isn’t the worst thing in the world, and you’ll possibly be astonished by how much better you feel and how much more energy you have when you begin to take steps to amend it.

My guides for dealing with these conditions are both on the way, so in the meantime, aside from your own research—which I strongly suggest you do—I found these two resources helpful:

The Candida Cure: The 90-Day Program to Balance Your Gut, Beat Candida, and Restore Vibrant Health

A New IBS Solution: Bacteria-The Missing Link in Treating Irritable Bowel Syndrome

-(4) There is a substantial difference between fructose malabsorption and dietary fructose intolerance.

I will cover both of these topics in full at a later time as well, but for now, I will direct you towards google if you'd like a detailed breakdown.

In brief, fructose malabsorption is akin to lactose intolerance with respect to fructose sugar instead of lactose, whereas dietary fructose intolerance is much more serious.

Dietary fructose intolerance is a condition where the liver is unable to process the enzyme entirely, and over time can cause serious damage to the internal organs if not treated.

-(5) Make your own food list and keep a food diary as you assess your tolerance to everything.

Our tolerance to many things varies, so keeping a log of some kind is recommended

-(6) “I think I may have another condition paired with Fructose Malabsorption, as some of the safe foods are bothering me. Help!”

If you think you have fructose malabsorption, yet there is also something else going on that you’re unable to pinpoint, the best thing you can do initially is to eat only lamb and white rice.

I’ve been told by numerous gastrointestinal doctors that lamb and plain, white rice are statistically the most tolerated foods there are, across every gastrointestinal condition.

Therefore, if you don’t know what to eat and can’t seem to put a pattern together regarding your symptoms, go get yourself some lamb and rice in the meantime.

If on the off-chance lamb or rice don’t agree with you, try out a few different types of meat and other plain grain or carbohydrate sources.

-(7) If you think there is anything I should add to this page, you have a suggestion, or you’d just like to say hi, please, leave a comment or send me a message. I want to hear from you!




-Hard Cheese


-Cottage Cheese


-Sour Cream

-Unsweetened Yogurt

Maybe / Assess Tolerance

-Ice Creams

-Soft Cheese

Probably Avoid

-Processed products

Meat & Protein









-Fish & Seafood

—Cod, Salmon, Halibut, Snapper, Swordfish, Snapper

—Shrimp, Crab, Lobster


Maybe / Assess Tolerance



—Almonds, Hazelnuts




-Cold Cuts cured with sugar

—Many contain sodium erythorbate, which is made from sugar.

Probably Avoid





-*Banana - Ensure they are as ripe as possible (more yellow, less green).

Maybe / Assess Tolerance











Probably Avoid






-Dandelion Greens



-Green or Wax Beans

-Swiss Chard

-Turnip Greens




Maybe / Assess Tolerance


-Baby Spinach

-Bean Sprouts


-Brussel Sprouts

-Butternut Squash






-Green Peppers



-Romaine Lettuce

-*Snow Peas

-Summer Squash


Probably Avoid







-Sweet Potatoes



-Winter Squash


Grains & Carbohydrates



-White Rice







Maybe / Assess Tolerance

-Ezekiel Bread

-Sprouted Grain Bread

-Unsweetened Bread

-White Bread

-Soda Crackers/Saltines without HFCS

-Low Sugar Ready to Eat Cereals like Cheerios


Probably Avoid

-Whole Wheat

-Dark Bread





-Club Soda

Maybe / Assess Tolerance

-Diet Soda

-Dry Wine

-Clear Hard Alcohol & Spirits

—Vodka, Rum, Gin

-Dark Hard Alcohol & Spirits

—Whiskey, Bourbon


Probably Avoid


-Fruit Juice



Condiments, Fats, & Oils




-Vegetable & Cooking Oils

—Olive Oil, Avocado Oil

Maybe / Assess Tolerance

-Anything with vinegar, soy sauce, or lemon juice

-Mayonnaise—without added HFCS or sugar

-Dressings without sugar/HFCS or high amounts of vinegar

Probably Avoid

-Pre-made Marinades

Deserts & Sweets



Maybe / Assess Tolerance

-Low Sugar Cheesecake

-Butter Cookies

-Cream Puffs

-Breyers Lactose-Free Vanilla

-Milk Chocolate

-Dark Chocolate

-Dietic Deserts


Probably Avoid

-Anything with HFCS or unsafe sugars

Sugars & Substitutes


-Corn Sugar/Dextrose



Maybe / Assess Tolerance

-Barley Malt Syrup

-Brown Rice Syrup








-Sucrose (Cane Sugar)


-Other artificial sweeteners

-Glucose Syrup

-Corn Syrup

Probably Avoid

-Agave Syrup

-Brown Sugar



-High fructose corn syrup


-Invert Sugar

-Karo Light Corn Syrup


-Maple Syrup


-Palm Sugar

-Sodium Erythorbate

Sugar Alcohols to Avoid


-Hydrogenated Starch Hydrosalate








Herbs & Seasonings












Maybe / Assess Tolerance



-Dill Weed


-Hot Chili Pepper


-Pumpkin Pie Seasoning

-Red Chili



Probably Avoid

-You can most likely tolerate small amounts of most—test and proceed with caution.

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Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.

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Living With Dietary Fructose Intolerance: A Guide to Managing your Life With this New Diagnosis by Judy Smith

Fructose Malabsorption: The Survival Guide: 2nd Edition by Debra Ledford and Bob Ledford

Dr. Sue Shepherd - Shepherd Works

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