When eating a low fructose diet, it is important to beware of what foods you are intaking daily. There are many people who adopt a low fructose diet because their bodies may have a hard time absorbing fructose. This could be because it causes them issues with their digestive system. Many suffer from symptoms like bloating, gas, constipation indigestion, general abdominal pain, cramps, and Irritable Bowel Syndrome, or IBS. One of the best ways to stay loyal to a low fructose diet is to eat more fruit. This food group is a wonderful way to incorporate more vitamins, minerals and carbs into your daily intake, without being worried about intaking too much fructose. Check out these 9 best fruits to eat for a low fructose diet.
Oranges
Oranges are a top tier fruit to eat on a diet restricting fructose. The sugars found in oranges are not hard to digest like fructose, and are easily broken down. Oranges are beneficial to the diet overall because of their high content of Vitamin C, fiber and water.
Kiwi
For another great fruit to eat on a low fructose diet, choose kiwi. It tastes delicious and it has many added benefits. Kiwi can help reduce swelling in the body. It can also help reverse some of the symptoms of fructose indigestion, like gas and bloating. You wouldn’t guess it, but Kiwi actually has twice as much Vitamin C as oranges and half the calories, and is even a good source of fiber.
Berries
Berries, all kinds of berries, are a great option too. Especially blackberries and blueberries are great to help heal the digestive tract for their high fiber content. This allows berries to relieve inflammation as well, and gastrointestinal discomfort of all kinds. There are also very easy to incorporate them into meals, like smoothies and overnight oats.
Ripe Bananas
Bananas are another fruit to incorporate into a low fructose diet. The trick is to go for the ripe bananas, not the greener or even bright yellow ones. Ripe bananas help digestion in many ways, such as relieving stomach ulcers. Just be sure not to eat too many at a time, or this will cause gas. Spacing them out, eating one or two a day is just right — but make sure you wait until there is a brown spot or two.
Cantaloupe
The low sugar and high water content of cantaloupe make it a superstar for a low fructose diet. It works great for an upset stomach. But be sure to avoid the close relative of the cantaloupe, which is the watermelon. This fruit is high in fructose, so it should be avoided at all costs. Cantaloupe and honeydew melon are both safe in this fruit category.
Papaya
Digestive enzymes in papaya are great for digestive issues. Papaya is a tropical fruit with one of the lowest amounts of sugar, in comparison to tropical fruits like plantains or pineapple. Easy recipes for papaya make it a wonderful addition to low fructose diets, being quickly incorporated into smoothies, milkshakes, or even diced up as a snack.
Pumpkin
This fall favorite is low in sugar and high in fiber and water, the exact combination you want for a low fructose diet. But many mistake this fruit for a vegetable. Gas, bloating and constipation are all relieved by pumpkin. One good method of incorporating more of this fruit into your diet is to use canned pumpkin, which still has the same benefits as the fresh stuff.
Avocado
Another one food that is mistaken for a vegetable but is actually a fruit is the lovely avocado. This wonderful fruit is basically sugar free. Avocados should be taken in moderation simply for their high fat content. Too much of them can throw off digestion and calorie intake. A fourth of avocado is perfect per serving. The tons of water and fiber in avocado make them great to fight back Irritable Bowel Syndrome symptoms.
Acai
Acai is great for low fructose diets. This powerhouse berry is packed with more antioxidants than almost any other fruit. It also contains fiber and omega 3’s. Acai berries are free of fructose because they are sugar free, making them a top contender for the best fruit to eat while on a low fructose diet. They are also pretty easy to incorporate daily, as you can find the conveniently pureed and frozen in many grocery stores.
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