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Try avoiding Foods, High in Fructose, Sorbitol, Fructans and FODMAPs

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Foods, High in Fructose, Sorbitol, Fructans and FODMAPs

Written by Jan Modric in March 16th, 2009   Tags: FODMAPs, fructans, fructose malabsorption, high fructose fruits, polyols, Sorbitol, xylitol   

Amount of Fructose, Glucose, Sorbitol and Fructans in Foods

Foods, problematic in fructose malabsorption (FM) are: 

  • High in fructose
  • High in sorbitol
  • Have high fructose-to-glucose ratio (>1)
  • High in fructans or other FODMAPs (problematic only for some persons with FM)

Table 1: Foods, high in fructose, glucose, sorbitol, fructans and other FODMAPs (N/A = data non applicable)

Foods, High in Fructose, Sorbitol, Fructans and FODMAPs

Written by Jan Modric in March 16th, 2009   Tags: FODMAPs, fructans, fructose malabsorption, high fructose fruits, polyols, Sorbitol, xylitol   

Amount of Fructose, Glucose, Sorbitol and Fructans in Foods

Foods, problematic in fructose malabsorption (FM) are: 

  • High in fructose
  • High in sorbitol
  • Have high fructose-to-glucose ratio (>1)
  • High in fructans or other FODMAPs (problematic only for some persons with FM)

Table 1: Foods, high in fructose, glucose, sorbitol, fructans and other FODMAPs (N/A = data non applicable)

FOOD Fructose (g/100g) Glucose (g/100g) Fructose-to-Glucose Ratio Sorbitol and other polyols (g/100g); Fructans, FODMAPs (g/serving)
High Fructose Corn Syrup (HFCS55) 39,05 31,95 1,22 0
HONEY 38.38 (31-44) 30.31 (23-41) 1,23 (0,76-1,86) 3-4g oligo-saccharides (15)
“LOW CALORIE” FOODS and SOFT DRINKS < 3 < 3 N/A* Check labels for Sugar alcohols (Polyols)
“SUGAR FREE” CHEWING GUM 0 0 N/A ~1,3-2,2g of sorbitol or xylitol / stick
VITAMIN and MEDICATION SYRUPS (for children) N/A N/A N/A Milk of Magnesia: 6g / dose; theophylinne: 26g /dose
PRUNES Up to 23 Up to 30 0,77 Up to 15
PRUNE JUICE 14,0 23,0 0,61 12,7
AGAVE SYRUP 42-70 6-33 > 1.5 N/A
APPLES, dried 28,60 10,12 2,83 2,56
CHERRIES (sweet) Up to 7,2 4,7 1,53 12,6
PEAR JUICE 5-9 1-2 4,5-5 1,1-2,6
PEARS, raw 6,23 2,76 2,25 3,59 (8)
APPLE JUICE 6,40 2,40 2,67 0,56
APPLES, raw 5,74 2,03 2,83 0,51
DATES, medjool 31,95 33,68 0,95 1,5
PEACHES, dried 13,49 12,83 1,05 5,41
APRICOTS, dried 4,88 9,69 0,50 4,60
PEACHES, raw 1,23 1,03 1,19 0,89
RAISINS 31,6 31,20 1,01 0,85
PLUMS, raw Up to 4,0 Up to 5,05 0,72 Up to 2,8
APRICOTS, raw 0,73 1,87 0,50 0,82
COMPOTES (canned fruits + syrup) 3-8 3-8 ~ 1 N/A
KAKI 8 7 1,14 N/A
POMEGRANATE 7,90 7,20 1,10 N/A
WATERMELON 3,92 3,02 1,94 N/A
GRAPES 7,44 7,18 1,04 Traces of sorbitol
SWEET POTATOE in skin, boiled 0,50 0,57 0,88 N/A
KIWI 4,60 4,32 1,06 N/A
FIGS, dried 23,50 25,70 0,91 N/A
MANGO 2,60 0,85 3,05 N/A
PAPAYA 17 17 1 27 g of sucrose, also contains xylitol
WHEAT (BREAD, PASTA, PASTRY,,,) N/A N/A N/A 1-2,5 g of fructans / serving
ONION, SPRING ONION N/A N/A N/A 2g/s.
LEEK N/A N/A N/A 6g/s.
ASPARAGUS 0,99 0,81 1,23 2,6g/s.
JERUSALEM ARTICHOKES 1,73 0,76 2,28 15g/s.
GLOBE ARTICHOKE N/A N/A N/A 6g/s.
DANDELION GREENS N/A N/A N/A 3g/s.
CHICORY ROOTS N/A N/A N/A 30g/s.
CHICORY (coffe substitutes) N/A N/A N/A 3g/s.
HONEY MELON 1,30 0,62 2,10 N/A
ORANGE JUICE up to 5,3 2,4 2,20 0
RYE WHOLE MEAL BREAD 1,06 0,72 1,47 N/A
BLUEBERRIES 3,35 2,47 1,36 N/A
TOMATO 1,36 1,08 1,26 N/A
GREEN PEAS 1,31 0,96 1,36 N/A
LEGUMES (beans),BROCCOLI, BRUSSEL SPROUTS, CARROTS, CAULIFLOWER < 1,3 < 1,3 N/A Galactans, raffinose, cellulose
GRAPE (WHITE) JUICE 7,5 7,1 1,05 0
ORANGES, PINEAPPLE, BLACKBERRY, GOOSEBERRY, RASPBERRY, STRAWBERRY 2-4 2-3 0,7-1,10 Strawberries and raspberries contain xylitol (20)
WINE, sweet 0,41 0,38 1,08 N/A
ZUCCHINI 1,02 0,90 1,13 N/A
GREEN CABBAGE 0,90 0,81 1,11 N/A
CARAMEL N/A N/A N/A Various sugars, oils, proteins, milk
BARLEY MALT SYRUP Traces ~1g N/A ~1g sucrose, ~6g complex sugars, ~5-6g maltose / tbsp
BROWN RICE SYRUP 0 0,6-1,6g /tbsp N/A ~6g complex sugars, ~6g maltose / tbsp
MAPLE SYRUP Traces Up to 2g / tbsp N/A ~2g sucrose / tbsp
CORN SYRUP (GLUCOSE SYRUP) Traces Various amounts N/A Various amounts of sucrose, maltose, and oligosaccharides
CORN SYRUP SOLIDS (DRIED GLUCOSE) 0 Various amounts N/A N/A
BANANA 3,8 4,5 0,84 0
SUCROSE 50 50 1 0

For explanation see low fructose diet in frucose malabsorption.  Check also nutrition guide: foods safe to eat, to try or to avoid in FM

Read more at www.healthhype.com

 

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