Blog

If you have fructose intolerance, safe foods typically include low-fructose fruits like ripe bananas, blueberries, and citrus (in small amounts), vegetables such as carrots, spinach, courgette, and potatoes, as well as plain grains, proteins, dairy without added sugars, and healthy fats. 

Foods to avoid include high-fructose fruits like apples, pears, watermelon, mango, and dried fruit, along with fruit juices, honey, agave syrup, high-fructose corn syrup, and processed sweets or drinks containing hidden sugars.

Fructose intolerance can lead to a wide range of digestive symptoms, including bloating, cramps, diarrhoea, nausea, and fatigue. For some people, even foods that are typically considered healthy, like fruits or vegetables, can trigger discomfort.

This article focuses on non-genetic (dietary) fructose intolerance, which is often related to poor absorption of fructose in the small intestine. It’s not the same as hereditary fructose intolerance, a rare genetic condition present from birth. For more information about this condition, you may like to read our article Hereditary Fructose Intolerance.

People with hereditary fructose intolerance face serious health risks if they consume certain sugars [1] and are usually given strict dietary guidance by their specialist. If you or your child has been diagnosed with the genetic form, this list is not intended for you – please follow the instructions provided by your doctor or clinical team.

For those managing non-genetic fructose intolerance, this guide will help you understand which foods are lower in fructose, which ones are best avoided, and when taking a fructose intolerance test might be a good next step. We’ll also explain how to approach testing, why ruling out SIBO is important, and how IBS Clinics can support you with expert advice and personalised care.

What Foods Can You Eat If You Are Fructose Intolerant?

When managing fructose intolerance, one of the biggest challenges is knowing what you can safely eat. While it might feel restrictive at first, there are still plenty of nourishing foods that are naturally low in fructose or free from it altogether.

Approved Foods for Fructose Intolerance 

Which Fruits Are Lower in Fructose?

Most fruits contain some fructose, but not all are equally problematic. Some options are lower in free fructose and may be better tolerated, particularly in small amounts and when paired with other foods. Everyone’s tolerance is slightly different, so it can help to test these foods one at a time to see how your body responds.

Low-Fructose Fruits (tolerated in small amounts)

☐ Ripe banana
☐ Blueberries
☐ Lemon
☐ Lime
☐ Avocado
☐ Rhubarb

Vegetables You Can Rely On

Many vegetables are naturally low in fructose and can be enjoyed freely. 

Fructose-Free or Low-Fructose Vegetables

☐ Carrot
☐ Spinach
☐ Lettuce
☐ Courgette
☐ Cucumber
☐ Green beans
☐ Aubergine
☐ White potato
☐ Sweet potato

Grains and Starches

☐ White rice
☐ Brown rice
☐ Quinoa
☐ Oats
☐ Sourdough bread (check ingredients)
☐ Corn (plain, no added sugar)

Proteins

☐ Chicken
☐ Turkey
☐ Fish
☐ Eggs
☐ Beef
☐ Tofu
☐ Tempeh

Dairy (low-lactose and no added sugars)

☐ Hard cheeses (cheddar, parmesan)
☐ Lactose-free yoghurt (unsweetened)
☐ Plain Greek yoghurt (check label)
☐ Butter

Dairy can sometimes be a grey area due to added sugars in processed products, but plain hard cheeses and unsweetened, lactose-free yoghurts tend to be well tolerated by most people with fructose intolerance.

Fats and Oils

☐ Olive oil
☐ Coconut oil
☐ Avocado oil
☐ Butter or ghee

Other Safe Options

☐ Rice malt syrup (low-fructose sweetener)
☐ Herbal teas (without added fruit flavourings)
☐ Sparkling water
☐ Mint or cucumber for flavouring water
☐ Homemade oat-based snacks (no dried fruit)

Simple Low Fructose Swaps to Make Life Easier

With a bit of trial and error, it’s possible to find a pattern of eating that works for your body without feeling overly restrictive. Support from a nutritionist can help you get there faster.

What Is Fructose Intolerance?

Fructose intolerance is a term used to describe difficulty digesting or absorbing fructose, a natural sugar found in fruits, some vegetables, honey, and many processed foods. When your body struggles to absorb fructose properly in the small intestine, it can pass into the large intestine where it’s fermented by bacteria. This process produces gas and other by-products that can lead to symptoms like bloating, diarrhoea, abdominal pain, nausea, and cramps.

Fructose malabsorption is frequently seen in people with Irritable Bowel Syndrome (IBS) [2] and may also overlap with conditions like SIBO (Small Intestinal Bacterial Overgrowth) [3], which is why it’s so important to test carefully and in the right order.

Recognising the Symptoms of Fructose Intolerance

Fructose intolerance doesn’t always look the same from one person to the next, but there are some patterns that can help you spot when fructose might be playing a role in your symptoms.

Digestive Upset 

The most obvious signs tend to show up in your digestion. After eating certain foods – especially fruit, sweets, or processed meals – you might notice:

• Bloating (often within 30 minutes to a few hours) 
• Loose stools or diarrhoea 
• Abdominal cramps or discomfort 
• Nausea 
• Gurgling or gas 

These symptoms are often mistaken for IBS, but if they consistently appear after eating high-fructose foods, fructose intolerance could be worth exploring.

Beyond the Gut: Fatigue, Mood, and Skin

For some people, the effects of fructose intolerance don’t stop at the digestive system. It can also affect how you feel more generally with symptoms like:

• Low energy or fatigue 
• Irritability, anxiety, or mood swings 
• Skin issues such as rashes, breakouts, or redness, particularly around the face 

When Do Symptoms Appear?

The timing of symptoms can also be a clue. Many people with fructose intolerance notice they feel worse after eating:

• Fresh fruit (especially apples, pears, mango, watermelon) 
• Fruit juice, smoothies, or dried fruit 
• Processed foods containing high-fructose corn syrup, honey, or agave 
• Sweets, fizzy drinks, and “low fat” or “diet” foods that often contain hidden sugars 

If you start to notice a pattern where symptoms flare up after these types of meals, it might be time to consider testing.

High Fructose Foods to Avoid

If you’re dealing with fructose intolerance, certain foods are more likely to trigger symptoms, especially those that contain free fructose or have a high fructose-to-glucose ratio, which makes absorption more difficult. These foods are best reduced or avoided, particularly during the early stages of dietary adjustment.

Major Sources of Fructose

Some everyday foods contain concentrated amounts of fructose, either naturally or as added sweeteners. Common culprits include:

• Fruit juices – even freshly squeezed varieties 
• Honey and agave syrup – both are high in free fructose 
• High-fructose corn syrup (HFCS) – often found in soft drinks, flavoured yoghurts, sauces, and processed snacks 
• Dried fruits – such as dates, raisins, sultanas, figs 
• Sweets, soft drinks, and flavoured waters – many contain hidden fructose-based sweeteners 

High-Fructose Fruits to Limit or Avoid

Not all fruit is off the table, but some are significantly higher in fructose and more likely to cause issues. These include:

• Apples 
• Pears 
• Watermelon 
• Mango 
• Cherries 
• Grapes 
• Pineapple 
• Papaya 
• Lychee 
• Figs (fresh and dried) 

Some people may be able to tolerate small amounts of these fruits occasionally, especially when paired with glucose or eaten as part of a balanced meal. However, if you’re still experiencing symptoms, it’s a good idea to avoid them until you’ve worked with a practitioner to assess your tolerance and gut health more fully.

Testing for Fructose Intolerance: Why It Matters

If you’re experiencing digestive issues that seem to flare up after eating fruit, sweets, or certain processed foods, it might be tempting to jump straight into a restrictive diet. But before cutting out entire food groups, it’s important to know what you’re actually dealing with.

Fructose intolerance shares symptoms with other gut conditions – including IBS, SIBO, and general food sensitivities [3]. That’s why testing is so valuable. It gives you a clear direction, so you’re not relying on guesswork or trial-and-error diets that may miss the mark. Misdiagnosis can lead to unnecessary food restrictions or missed opportunities for more effective treatment.

Important Note: Rule Out SIBO First

Before testing for fructose intolerance, it’s essential to rule out Small Intestinal Bacterial Overgrowth (SIBO), a common but often overlooked condition that can interfere with test results.

In a healthy digestive system, most bacteria live in the large intestine. But in people with SIBO, excess bacteria build up in the small intestine where they don’t belong. These bacteria can ferment sugars like fructose much earlier than expected, producing hydrogen and methane gases regardless of whether you’re truly malabsorbing fructose [4].

This early fermentation can lead to a false positive on a fructose breath test, making it look like you have fructose intolerance when SIBO is actually the underlying issue.

How to Access Testing Through IBS Clinics

At IBS Clinics, we offer both SIBO testing and fructose intolerance tests, all available for home use with full support from our team. All our tests include detailed instructions and guidance.

If you’re unsure which test is right for you, we can advise on the best starting point based on your symptoms and history. You can learn more about our SIBO testing here or contact us directly to book your consultation.

Personalised Support from IBS Clinics

Our team will help you understand your test results in context and create a practical, sustainable plan based on your needs. If fructose intolerance is confirmed, we’ll guide you on how to adjust your diet without cutting out more than necessary, often including a gradual reintroduction phase once symptoms improve.

Conclusion

Food lists can be a helpful starting point, but they’re not the whole story. Fructose intolerance varies from person to person as what one individual can tolerate in small amounts might cause symptoms in someone else. That’s why one-size-fits-all diets often fall short, especially when you’re dealing with complex or overlapping gut issues.

Testing helps you move beyond guesswork. It gives you clarity on what’s really happening in your gut, so you can make informed decisions about what to eat, what to avoid, and how to support your long-term digestive health.

At IBS Clinics, we combine accurate testing with expert guidance, helping you understand your results and build a plan that fits your body, not someone else’s. If you’re struggling with ongoing symptoms and suspect fructose might be involved, we encourage you to explore professional support. It could be the step that finally helps you feel like yourself again.

References

1. Web MD – Fructose Intolerance: What is it? https://www.webmd.com/digestive-disorders/what-is-fructose-intolerance 
2. Goebel-Stengel et al. (2014) Unclear abdominal discomfort: pivotal role of carbohydrate malabsorption. Journal of neurogastroenterology and motility. https://pubmed.ncbi.nlm.nih.gov/24840375/ 
3. Achufusi et al. (2020) Small Intestinal Bacterial Overgrowth: Comprehensive Review of Diagnosis, Prevention, and Treatment Methods. Cureus. https://pubmed.ncbi.nlm.nih.gov/32754400/ 
4. Shene et al. (2005) Kinetics of Bifidobacterium longum ATCC 15707 fermentations: effect of the dilution rate and carbon source. Applied microbiology and biotechnology. https://pubmed.ncbi.nlm.nih.gov/15747118/ 

Author – Tracey Randell

At IBS Clinics, Tracey Randell, a renowned Nutritional Therapist and one of the few IFM Certified Practitioners in the UK, extends her specialised knowledge and unique approach to managing and treating IBS and other gut-related conditions effectively.

Tracey’s profound understanding of Functional Medicine allows her to connect the dots for complex health conditions, identifying and addressing the root causes to curate personalised and comprehensive health plans for her patients. Her holistic approach focuses on resolving underlying imbalances and optimising gut health, enabling the body to correct other issues and attain overall well-being.

At IBS Clinics, we are dedicated to being your partner in navigating your gut-related health concerns, offering expert care and individualised treatment plans to alleviate your IBS symptoms and enhance your quality of life.

You can read more about Tracey on our About page here.

DISCLAIMER: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. The products and methods mentioned are not a substitute for professional medical advice from a trained healthcare specialist. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Use of the information and products discussed is at your own risk.