Fruits With Fructose are edible plants. Fruits are usually sweet, although some fruits have the sour taste. In fact, there are a variety of fruit shapes available such as round, pear-shaped, bell-shaped, and many others. You can choose from whole or canned fruits as well. An important thing to remember is that fruits that have higher level of fructose are best ones for consumption.
10 Foods High in Fructose (That Aren’t Only Fruits and Vegetables)
Some of the most popular fruits that are high in fructose are pears and apples.
The simple sugar fructose is a component of many commercial foods and beverages as well as some natural sweeteners like fruit and vegetables.
What Is Fructose?
Fruits, vegetables, and other natural sweeteners naturally contain fructose, a simple sugar or monosaccharide. Fructose is also marketed as a sweetener on grocery shelves and is also included in meals as high-fructose corn syrup (HFCS).
According to a meta-analysis published in Diabetes Care in July 2012, fructose has a less significant impact on blood sugar than other types of sugar or starch, hence it has historically been recommended to diabetics as a sweetener for meals and beverages.
While the same investigation indicated that substituting fructose for other sugar sources in doses of 60 grams or more per day resulted in greater triglyceride levels, fructose does offer advantages over sugar in the blood sugar response.
According to the September 2017 review in Nutrients, unlike glucose, which is your body’s preferred source of energy, the majority of the fructose you consume is transported to the liver to be converted into glucose and consumed as energy or converted to fat and stored as a future energy source. According to the National Institutes of Health, eating too much fructose can cause a buildup of fats in the liver and a condition called non-alcoholic fatty liver disease.
According to a January 2015 research in Current Gastroenterology Reports, eating more fructose may possibly be a factor in the growth in fructose malabsorption and fructose intolerance.
According to the January 2015 Current Gastroenterology Reports article, people with fructose malabsorption and intolerance are unable to adequately digest fructose and may even have to forgo certain healthy fruits and vegetables high in fructose if they cause discomfort.
Bowel discomfort, gas, pain, nausea, and diarrhea are all potential symptoms.
What Is High-Fructose Corn Syrup?
According to the Food and Drug Administration, high-fructose corn syrup (HFCS) is created by mixing fructose with glucose derived from maize starch.
This sweetener, which may be found in a variety of foods and beverages including soft drinks, juices, ice cream, cakes, cereal bars, and more, is less expensive and sweeter than other types of sugar.
Similar health problems are brought on by eating excessive amounts of HFCS and sugar. In one study, 75 participants were divided into three groups and given three servings per day of either a drink sweetened with sugar, HFCS, or a diet drink for two weeks. According to a study published in The Journal of Clinical Endocrinology & Metabolism in November 2021, people who drank beverages sweetened with sugar or HFCS experienced significant increases in liver fat and insulin resistance in comparison to people who drank diet drinks.
Fruits High in Fructose
Fruit is an excellent source of natural fructose and fiber.
Most fruits have fructose in some amount. Here’s a list of high fructose fruit to know.
1. Jackfruit: 15.2 g
Jackfruit has become incredibly popular in recent years as a plant-based meat alternative as it has a texture remarkably similar to pulled meat. The only fruit used as a meat substitute, 1 cup of sliced jackfruit has 15.2 grams of fructose.
You can find this fruit in the refrigerated produce or freezer section in most major grocery stores.
2. Apples: 12.5 g
An apple a day will give you 12.5 grams of fructose along with other important nutrients like fiber, polyphenols and potassium. Including apples in your diet on a regular basis could have heart health benefits.
Several studies have found that frequently eating apples is linked to lower total cholesterol levels, per a June 2015 review in Nutrients.
3. Grapes: 12.3 g
Although you may revere grapes for the exquisite vino they produce, there are other advantages as well. Grapes, whether red or green, contain 12.3 grams of fructose per cup.
According to a review published in the Annals of the New York Academy of Sciences in August 2015, grapes are a fillingly sweet and nutrient-dense snack that is also high in the antioxidants resveratrol and quercetin, which have heart-protective qualities.
4. Pears: 11.4 g
Pears are an excellent source of fiber with 5 grams or 20 percent of the daily value (DV) in just one fruit. The natural sweetness of pears is due to the 11.4 grams of fructose found in each one.
The high fiber content makes it the perfect fruit to use in pear dessert recipes to satisfy your sweet tooth and impress guests.
5. Raisins: 9.9 g
The nutrients are more denser than they were in the fresh grape since all of the water has been removed. 9.9 grams of fructose are present in only one ounce of raisins.
According to the USDA, raisins are a fantastic way to consume the recommended two cups of fruit each day. A serving of fruit that is 1 cup in size is equal to 1/2 cup of raisins or other dried fruit.
6. Blueberries: 7.4 g
Blueberries are a great source of fiber and vitamin C, but they also contain a lot of fructose, 7.4 grams per cup. For a filling snack, combine blueberries with plain Greek yogurt and chia seeds.
7. Bananas: 5.7 g
Bananas are high in fructose as well, with one medium fruit providing 5.7 grams. The sweet fruit is also a good source of potassium, vitamin C and fiber.
8. Tomato Paste: 3.8 g
Without a few tomato paste cans, no pantry is complete. (Yes, technically, tomatoes are a fruit.) Tomato sauce’s heavier relative is ideal for dishes like meatloaf, pasta, or chili. There are 3.8 grams of fructose in one quarter cup of tomato paste. Only 2 grams of fructose make up 1 cup of cherry tomatoes, which also contain fructose.
If you only need half of the tomato paste at once, portion the rest into tablespoon-sized dollop portions and freeze in an airtight container to reduce waste. You can then use the frozen portions in your next recipe.
Vegetables High in Fructose
Over 150 percent of your daily vitamin C needs are found in one red bell pepper.
Many veggies do contain fructose, albeit they are not as sweet as fruit. Here is a list of vegetables high in fructose.
9. Sweet Onions: 3.3 g
A sweet onion half contains more than enough vitamin C, copper, and folate along with 3.3 grams of fructose. When compared to other varieties of onions, sweet onions are significantly milder and have a slightly sweet flavor (the name speaks the truth). In meals like homemade onion rings and french onion soup, use sweet onions.
10. Red Bell Peppers: 2.7 g
The bell pepper is the most adaptable vegetable there is; whether it’s raw, roasted, stuffed, or mashed into a sauce, it tastes fantastic. A medium red bell pepper contains 169 percent of the DV for vitamin C and 2.7 grams of sugar.
Foods to Avoid With Fructose Malabsorption
It can be painful and crippling to be unable to properly digest fructose, a common sugar found in many foods. Irritable bowel syndrome, or IBS, frequently manifests as fructose malabsorption, while fructose intolerance can also exist independently. Bloating, diarrhea, and gas caused by a fructose intolerance can be reduced by avoiding fresh fruits and the high-fructose corn syrup found in many processed meals.
Fresh Fruits
Only fruits that have more than 50% of their natural sugars as fructose should be avoided if you have a fructose sensitivity. You should stay away from apples, cherries, mangoes, watermelon, and pears, as well as other high-fructose fruits. Low-fructose fruits including honeydew melon, cantaloupe, bananas, blueberries, strawberries, and oranges can be consumed in moderation without harm if they are spaced out throughout the day.
Other Fruits
Small amounts of fresh, low-fructose fruits can usually be tolerated by those who have fructose malabsorption, but other kinds can make your symptoms worse by overwhelming your intestinal fructose receptors. People who have fructose malabsorption either have less of these receptors or these receptors don’t function as effectively as they should to allow for the best fructose absorption.
Because of this, consuming tiny amounts of fructose throughout the day may be tolerated, but consuming too much at once may cause symptoms. To keep your fructose load low and avoid unpleasant digestive side effects, stay away from all kinds of fruit juices, dried fruits, and canned fruits, even if they were manufactured using low-fructose fruits.
Some Vegetables
With the exception of asparagus, artichokes, and sugar snap peas, the majority of vegetables are suitable for people who have fructose malabsorption. All other vegetables contain incredibly little fructose. However, if you are sensitive to fructose, it’s probable that you will also react to other short-chain carbs that are similar to fructose, including fructans, polyols, and galactans, which are present in other plants like broccoli, cauliflower, cabbage, onions, and garlic. If low-fructose veggies cause you to respond, speak with a certified dietitian for assistance in determining additional potential trigger items in your diet.
Natural and Artificial Sweeteners
The majority of the fructose consumed in the typical American diet comes from sweets rather than fruits. Avoid fructose-rich sweeteners, including honey, agave syrup, and high-fructose corn syrup. Use lower-fructose substitutes, such as maple syrup, brown sugar, granulated sugar, stevia, or artificial sweeteners, to add a bit of sweetness to your diet while still being kind to your intestines.
Consuming too much of these sweeteners at once could still cause gastrointestinal issues, even though they are safer for persons with fructose malabsorption. Although sugar alcohols like xylitol, sorbitol, and maltose do not include fructose, they frequently give sensitive people stomachaches.
How to enjoy fruit with fructose intolerance
When hearing the word fructose, a lot of people automatically think of fruit, which is generally true. Fruits are the main suppliers of fructose. But not all fruits contain fructose.
Additionally, if you have a fructose intolerance, some meals that contain fructose are simple to digest. Yet how?
This week, we examine fructose sugar in more detail.
What is fructose?
Let’s take a closer look at fructose, a crucial sugar to be mindful of if you are following a low FODMAP diet. The monosaccharide fructose, which is the “M” in “FODMAP,” is a kind of sugar. The words “saccharide” and “mono” both refer to sugar. Simply explained, monosaccharide refers to a “single sugar,” and many of the foods we eat include this type of sugar.
Glucose, fructose, and galactose are the three forms of monosaccharides that can be present in food, however fructose is the sugar that matters most for a low FODMAP diet. This is due to the fact that fructose, out of the three monosaccharides, is the sugar that might produce IBS symptoms due to poor digestion. For this reason, fructose is listed as a FODMAP that should be restricted while following a low FODMAP diet.
Numerous fruits, including apples, mangos, watermelon, pears, peaches, and cherries, contain fructose. In some recipes and food products, it can also be found in honey or substituted for castor sugar. The general population normally absorbs fructose quite effectively. However, fructose can significantly exacerbate the symptoms of IBS in people who have it or who have fructose intolerance in particular.
Why is fructose restricted on the low FODMAP diet?
Someone who has a fructose intolerance may get diarrhea and other unpleasant IBS symptoms if they consume too much fructose (or more particularly, excess fructose*). Up to one in three individuals have problems correctly absorbing fructose, making fructose intolerance a very prevalent condition.
To be absorbed, fructose needs a transporter called GLUT5. This GLUT5 transporter is scarce in individuals who have trouble absorbing fructose, which means that only a small amount of fructose may be absorbed. The large intestine is where the extra or leftover fructose travels through the digestive system to be digested by gut bacteria. The “F” in FODMAP stands for the fermentation process that takes place. The bacteria ferment the excess fructose, which results in gas production and IBS symptoms including flatulence and bloating.
The fact that fructose is osmotic means that it makes more water enter the gut. Diarrhoea is a common symptom of fructose intolerance and is brought on by this excess water, which also affects bowel movements. For this reason, fruits high in excess fructose must be limited on the low FODMAP diet. The low FODMAP diet can still be good for a variety of fruits, thus it is not advised to restrict all fruits.
Why are some foods that contain fructose well-absorbed, and others poorly absorbed?
When there is an excess of glucose, fructose intolerance patients have problems with fructose absorption. Accordingly, excess fructose is present if the amount exceeds the amount of glucose. In people with fructose intolerance, excess fructose can pass through the small intestine without being absorbed and go into the large intestine where it is digested by bacteria.
Fructose may be present in some meals, but because it is present in smaller amounts than glucose, fructose is not present in excess of glucose. Those who are fructose intolerant can easily absorb these foods that include fructose but also have a higher level of glucose in them. This is due to the fact that glucose aids in the small intestine’s ability to absorb fructose. In this way, those who are intolerant to fructose can eat foods that contain fructose.
How do you know if a food contains fructose in excess of glucose, or vice versa?
Unfortunately, reading the back of a package won’t tell you whether a food contains more fructose or more glucose. Only if a product has undergone fructose and glucose testing and certification can it be determined whether it is safe for persons who have fructose intolerance. Anyone with fructose sensitivity can eat anything that bears the FODMAP Friendly label because it means that item is low in all FODMAPs, including fermentable monosaccharides like extra glucose.
How do I know if I have fructose intolerance?
There are 2 main methods for determining fructose intolerance:
1. Breath Testing
The first approach involves getting a GP referral and taking a hydrogen/methane breath test. Fructose must first be consumed in order to proceed. The breath test is then used to calculate how much hydrogen and methane were present in your breath over the course of three hours. When the fructose has not been digested, the fermentation process takes place, which is when these gases are created.
This test, however, measures fructose malabsorption rather than providing a diagnosis of fructose intolerance. Your susceptibility to particular FODMAPs may be determined with the help of this information. Only when other potential gastrointestinal disorders have been ruled out should breath tests be performed.
2. FODMAP Challenge/Re-Introduction
The second way involves completing a FODMAP challenge under the direction of a dietician who has received FODMAP training. The goal of the FODMAP challenge is to identify the precise FODMAPs and doses that are causing your IBS symptoms by observing a strict low FODMAP diet and completing challenges.
The FODMAP diet can be used to test for fructose intolerance because fructose is one of the difficulties. The stringent low FODMAP diet is used to identify the various FODMAPs that are triggers and your thresholds for each, rather than as a long-term diet. Your dietician will then inform you about which FODMAPs you should consume again and which you should avoid.
Do I need to avoid all fruit on the low FODMAP diet?
The quick response is no. While there are some fruits that should be avoided when following a low FODMAP diet, we nevertheless recommend you to eat a range of low FODMAP fruits. Fruits provide a variety of vitamins, minerals, and fiber that our bodies need for optimal functioning, making them an essential component of a balanced diet. The Australian Dietary Guidelines advise people, including those following a low-FODMAP diet, to have two serves of fruit per day.
What fruits are suitable for the low FODMAP diet?
On the low FODMAP diet, you can have a variety of fruits, such as hard bananas, grapes, honeydew (90g), kiwi fruit (150g or 2 small), pineapple (140g or 1 cup), strawberries, blueberries (40g), mandarins, and okra (120g). Check out this recipe for a low FODMAP smoothie that uses items that are low in fructose!