This chart is my handbook, and you can see why I don't even bother trying to find something that has a wrapper...
Low Fructose/Dairy Free/Wheat Free
foods to avoid
|
foods you can eat
|
|
fruits
|
apples,
prunes, pear, watermelon, cantaloupe**, guava, quince and star fruit, mangos,
cherries, grapes, honeydew**, applesauce, apple juice, pear juice, canned
fruit, sugar-free jam/jelly, coconut, dried fruits (including fruit bars),
fruit juices, lychee, papaya, dates, figs
|
berries
– strawberry, blackberry, raspberry, blueberries
citrus
- orange, lemon, lime, kumquat etc.
banana,
kiwi fruit, passion fruit, papaya, jackfruit, avocado, pineapple**, plum,
peach**, nectarine**
|
vegetables
|
asparagus,
cauliflower, leeks, corn, carrots, sweet potatoes, tomatoes, squash,
watercress, radishes, eggplant, kale**, artichoke, pickles, iceberg lettuce,
cabbage
|
broccoli,
leafy greens- romaine lettuce, celery, mushrooms, white potatoes, shallots,
spinach, pea pods, cucumbers, peppers**, beans, rhubarb, root veggies,
onions, soy, pumpkin, spinach
|
Ingredients
|
agave
nectar, Arabitol, Corn syrup solids,
Dulcitol, Fructose (fruit sugar), Fructooligosaccharides (FOS), Fructose-glucose syrup, Fruit juice concentrate, Galactooligosaccharides (GOS), Glycerol, Glycol, High fructose
corn syrup (HFCS), Hydrogenated
starch hydrolysates (HSH), Iditol,
Inulin, Invert sugar, saccharin, sucanat,
Isomalt, Lactalol, Lactitol, Litesse,
Lycasin, Maltitol, Mannitol, Maple
or golden syrup, Oligofructose, Polyglycitol,
Polyols, Raffinose, Sorbitol, Sucanat,
Sugar alcohols, Threitol, Trimoline, Xylitol
|
Acesulfam potassium, Agar, Artificial
dyes aspartame,
Carrageenan, Dextrin, Dextrose, Erythritol, Essential oils, Gelatin, Glucodin,
Glucose, Glycogen, Lecithin, Maltodextrin, Modified starch, Moducal, Pectin, Protein
hydrolisate saccharin,
Salt, Sodium nitrite (and other nitrites and nitrates), Sulfites, sucrose (table sugar),
Trehalose, Vitamins
|
Sauces/spices
|
Sauces: Barbeque, Sweet&Sour, Hot
mustard, chutney, ketchup, relish, soy sauce
Spices: chervil, ginger, hot chili pepper, pumpkin pie seasoning
Coriander,
garlic, onions, parsnip, spring onions.
|
Basil,
bay, cinnamon, cumin, curry, marjoram, oregano, parsley, rosemary, thyme
Distilled
vinegar, vinegar (apple cider, balsamic)**
|
other
|
sugar
free gum and mints
milk, alcohol
honey
powdered
sugar
meats
with breading
wheat
|
oats,
rice, quinoa
Meats
Water,
tea
Eggs
Nuts,
tofu, seeds
cranberry
juice (without additives), dry wines
|
*in moderation; contains small amounts of sorbitol
**in moderation
While this chart helps me, a lot of the low-fructose limitations vary from person to person depending on your diagnosis/sensitivity, so its important to consult with a doctor before any drastic dietary changes. I am not a doctor and only provide suggestions based on my personal experience.
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