With a fructose malabsorption it is often difficult to find vegetables or fruits that you can tolerate. Many sufferers abstain completely from fruits and vegetables, which is not very healthy. Vitamins, minerals and fiber are just some of the benefits of these foods that we should eat every day. If we avoid them, we miss these important food components. Therefore, as a fructose intolerant person, you should always consume fruits and vegetables. I have put together my 11 favorite vegetables and fruits for you, which of course are all sorbitol-free. That's how I cover most of my vitamin and fiber needs.
Olives have practically no fructose, especially if they have been preserved in brine. I like to use the brine-olives from Alnatura (available in Germany and Austria), of course there are other products as well. Please always study the list of ingredients! But basically: olives are super compatible.
2. Bamboo shoots
Hard to imagine Asian cuisine without bamboo shoots. They are a perfect source of fiber. With only 0.3 to 0.5 grams of fructose and sucrose, they are also well tolerated.
With just 0.7g of fructose and 3.3g of glucose they are very well tolerated. The very sour berries can only be eaten processed. On the one hand I love the pure (!) cranberry juice or the homemade cranberry jam. The direct juice can be used to mix wonderful drinks. Just poor some juice with sparkling water and add some Stevia. It is important that we speak here of the pure juice, which cannot be drunk pure, because he is too sour. Most juices sold as "cranberry juice” contain apple juice or other fruit juices and are usually mixed with sugar.
4. Lamb's lettuce
This Green is a wonderful salad alternative. Not only does it taste good, it also provides us with folic acid, vitamins and minerals. In addition, it can easily grow on the balcony or window sill. Even in the winter.
5. Chinese cabbage
With just 0.6 grams of fructose and 0.7 grams of glucose, Chinese cabbage is a very well tolerated vegetable. Contrary to the name "cabbage" Chinese cabbage does not puff and does not smell like real cabbage. Its mustard oils are balm for the intestines, it also contains vitamin C and iron. Its fine leaves can be eaten as a salad, but it can also be steamed or roasted. In any case you should cook the somewhat thicker stems. There are really hundreds of ways to use Chinese cabbage.
6. Pak Choi
The young shoots can be eaten as a salad. I like Pak Choi steamed. You can process it like spinach. Cut in small pieces, cook shortly, that’s it. With only 0.6 grams of fructose and glucose it is well tolerated.
Broccoli? Yes, I love it and I tolerate it very well. Broccoli provides many fibers. It’s well tolerated, even though broccoli has allegedly low amounts of sorbitol (which is not really well documented) and with about 1.1 grams of fructose and 0.7 grams of glucose also quite a lot of sugars. But for some reason I tolerate him wonderfully. Other sufferers report again and again that they tolerate broccoli well. It is best for me when I cook frozen florets in water and then add salt and olive oil. Of course, you should not overdo it, I always eat about 8 florets per meal.
8. Zucchini / Courgette
Zucchini contains no sorbitol, but also about 1 gram of fructose and glucose. Nevertheless, zucchini is well tolerated. Again, of course, it depends on the amount of food and the way of preparation. In the cooked state, the sugar quantities are only slightly less, but the digestibility is better. If you have a garden, you should cultivate a plant, because zucchini can be perfectly frozen. I love zucchini cream soup and cooked zucchini as a garnish for meat.
Pumpkins are very well tolerated in fructose malabsorption. Above all, I love the butternut squash because it can be fried, stuffed or used as cream soup. It tastes delicious and is super compatible. With 0.8 grams of total fructose and 1.1 grams of total glucose, it is one of the best-tolerated pumpkin varieties. It contains calcium, potassium and magnesium. I use the seedless stalk with shell for frying and peel the rest to make soups out of it. Pumpkins can also be frozen or put in as sour vegetables to eat all year round.
10. Mandarins / Tangerines
Mandarins have about 5 grams of total fructose (since the fructose bound in sucrose is already included) which is relatively much fructose. Nevertheless, sufferers repeatedly report that one or a half mandarin is well tolerated. Presumably also because some tangerine weighs only about 70-80 g. Anyway, I tolerate them very well and eat them safely in winter 3 to 4 times a week. Its vitamin C content is very high and therefore it is an important fruit especially in winter.
11. Acerola cherry
Cherries are not well tolerated because they contain sorbitol. But not the acerola cherry. With more than 1500 mg of vitamin C, it is a true vitamin bomb. Therefore, it is often used in the industry as a vitamin C supplier. It is grown mainly in South America and is not suitable for transport, so we almost never have fresh acerola cherries. But we can use the acerola juice. Here as well - as with the cranberry - the pure juice is best.
As already mentioned, this is just a personal selection. All fructose malabsorption sufferers should always try out new things and go to their limits. Do not forget to eat fruits and vegetables, they are important components of our diet. And you cannot say it often enough: in the permanent diet, please do not be afraid of sugar, fructose or sorbitol. We must confront our bodies with those sugars again and again, otherwise our own tolerance will continue to decrease. I hope you enjoy testing and I hope this little list will inspire you a bit. If you have favorites that were not mentioned here, then please write them in the comments!