I follow a wheat free, milk free, low fructose diet due to food allergies medical limitations and a pescetarian approach when it comes to meat. 

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
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**

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
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: 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)**
sugar free gum and mints
milk, alcohol
powdered sugar
meats with breading
oats, rice, quinoa
Water, tea
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.

No comments:

Post a Comment