Some individuals have a hard time absorbing fructose, which makes a low fructose diet the obvious answer to prevent gastrointestinal distress. Fructose malabsorption causes IBS-like symptoms such as gas, constipation, diarrhea, indigestion, pain, abdominal cramps, and bloating. Fruit is a wonderful source of vitamins, minerals, and quality carbs so try to eat these fruits approved for a low fructose diet instead of eliminating fruit all together.
Oranges are one of the best fruits to eat on a low fructose diet. Most of the sugars found in oranges are simple to digest sugars and not hard to break down like fructose can be. Oranges are also high in water, fiber, and Vitamin C which all have digestive benefits.
2. Kiwi Fruit
Kiwi is especially helpful for digestion since it’s been linked to reducing gas, bloating, and inflammation. It also has twice the Vitamin C of oranges for less than half the calories per fruit. Kiwi fruit is also high in fiber and lower in carbs than many other fruits.
Blackberries and blueberries are especially helpful to the digestive tract since they’re high in fiber and help relieve gastrointestinal upset and inflammation. Blend them in a smoothie for even better digestive benefits or mash them into some well-cooked oatmeal or overnight oats.
4. Ripe Bananas
Ripe bananas are incredibly helpful for an upset tummy. Yellow bananas are actually hard on digestion since they're higher in starch, which can be hard for the body to break down. Ripe bananas help relieve stomach ulcers, though eating too many at one time may trigger gas. Have one or two bananas a day but space them out and don’t forget to wait until they have a few brown spots before you enjoy them.
Cantaloupe is especially low in sugar and high in water content. It’s one of the most low-calorie fruits and one of the best for an upset stomach. Not all melons are equal, however. Watermelon is especially high in fructose so it should be avoided. Stick to honeydew and cantaloupe instead.
Papaya actually contains digestive enzymes itself, so it’s fantastic for an upset stomach and fructose intolerance. Papaya is also lower in sugar than other tropical fruits like pineapple and plantains. I like the frozen papaya purees which you can use in smoothies, dairy-free milkshakes, and more. You can also eat whole papaya sliced or pureed in any recipe you choose.
Pumpkin is actually a fruit, not a vegetable. It’s also lower in sugars than any other common fruit and especially rich in water and fiber. If you suffer gas and bloating, along with constipation, canned pumpkin is your best friend! Fresh is great too, though a bit more troublesome to cook and puree for everyday use.
Avocados are also a fruit, not a veggie and are virtually sugar-free. They are high in fat though, so have ¼ avocado per serving for digestion and calorie control purposes. Avocados are especially rich in water and soluble fiber, which are two important nutrients to keep IBS symptoms at bay.
Acai fruit is my favorite fruit to eat on a low fructose diet. It’s sugar-free so it’s naturally fructose-free. I like using the frozen acai puree packs. Acai is also a rich source of omega 3s, fiber, and contains more antioxidants than any other fruit aside from maqui berries.
If you’re on a low fructose diet, you’ll need to eliminate apples, pears, cherries, watermelon and dried fruits, since those are some of the worst offenders. Some people tolerate green apples since they’re lower in sugar than red varieties and applesauce is also an option, though not tolerated by everyone. It’s best to test the waters with all fruits and eat them one at a time to see how you react if you’re considering a low fructose diet. If you eat a low fructose diet, which of these fruits do you eat and/or avoid?