ABOUT

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
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.