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What Fruits Are Low In Fructose

What Fruits Are Low In Fructose?

 

Whether you’re on the IQS bandwagon, or need to minimise fructose due to fructose intolerance. You don’t need to cut out fruit. In fact, you can eat quite a range!

Note – what is meant by ‘low fructose’ fruit simply means there’s a more even ratio of glucose to fructose (the natural fruit sugar). They are not fructose-free. When a food is ‘high in fructose’, this means that there is a much higher ratio of fructose to glucose.

Here’s a list backed by the Monash University Low FODMAP research team for low fructose fruits:

  • Apricot
  • Avocado
  • Common banana (firm or ripe)
  • Sugar banana (firm)
  • Dried banana
  • Blueberries
  • Blackberries
  • Custard apple
  • Rockmelon
  • Starfruit
  • Clementine
  • Dragon fruit
  • Durian
  • Grapefruit
  • Grapes, Black muscatel
  • Grapes, ralli seedless
  • Grapes (red, red globe, Thompson [green])
  • Kiwi fruit
  • Lemon juice
  • Lychee
  • Longon
  • Imperial mandarin
  • Honeydew melon
  • Nectarine
  • Navel oranges
  • Passionfruit
  • Paw paw
  • Peaches
  • Prickly pear
  • Persimmon
  • Pineapple
  • Black plum
  • Pomegranate
  • Rambutan
  • Raspberry
  • Rhubarb
  • Strawberries

If you have difficulty consuming some of these fruits without stomach complaints, it may be a combination of FODMAPs that are irritating your gut. To figure out which ones are problematic for you, it’s best to seek the help of a dietitian trained in the Low FODMAP diet.

A word of warning: You can search all you like online, but the advice on blogs and previous updates may have changed due to the latest research and continual testing that the Monash University is undertaking – so what you read may be misleading or incorrect.