My 11 fruit and vegetable favorites for fructose intolerance

If you are fructose intolerant , it is often difficult to find vegetables or fruit that you can tolerate. Many sufferers then give up fruit and vegetables altogether, which is not very healthy. After all, vitamins, minerals, fiber and roughage are just some of the benefits of these foods that we should consume every day. If we do without it, we lack these important nutritional components. This is why fructose intolerant people should always eat fruit and vegetables. I have put together my 11 favorite vegetables and fruits for you, all of which are sorbitol-free, of course. This covers most of my vitamin requirements. You will find a suitable recipe for many of these foods in my book. I have added the page numbers of the 5th edition.

1. olives

Olives have practically no fructose left, especially when they are in brine. were inserted. I like to use the brine olives from Alnatura, Of course there are also other products. Please for pickled olives be sure to read the list of ingredients! But in principle, olives are super compatible.

2. bamboo shoots

It is hard to imagine Asian cuisine without bamboo shoots. perfect source of fiber and roughage. With only 0.3 to 0.5 grams fructose and sucrose, they are also well tolerated.

3. cranberries

Not to be confused with cranberries, the larger American cranberries with only 0.7g fructose and 3.3 grams glucose are very well tolerated. The very sour berries can only be eaten processed. On the one hand, I love direct cranberry juice or homemade cranberry jam. Wonderful drinks can be mixed from the direct juice. I have attached a recipe below. It is important to note that we are talking about direct juice here, which cannot be drunk pure because it is too acidic. Most juices sold as “cranberry” juice contain apple juice or other fruit juices and usually have added sugar.
Cranberry fizz, page 125
Cranberry jam, page 203 – but we have lots of other cranberry recipes in the book.

4. lamb’s lettuce

Lamb’s lettuce or lamb’s lettuce is a wonderful salad alternative. He not only tastes good, it also provides us with folic acid, vitamins and minerals. It can also be placed on the balcony or windowsill easily grow it yourself. Even in winter.

5. Chinese cabbage

With only 0.6 grams of fructose and 0.7 grams of glucose, Chinese cabbage is a very well tolerated vegetables. Contrary to the name “cabbage Chinese cabbage does not and does not smell cabbage-like. Its mustard oils are Balm for the intestines, it also contains vitamin C and iron. His fine leaves can be eaten as a salad, but it can also be steamed or fried. The slightly thicker stems should be cook in any case. There really are hundreds of ways to prepare Chinese cabbage. use.
Fried Rice, page 154

6. pak choi

The young shoots could be eaten as a salad, but I like pak choi preferably steamed. You can process it like spinach. Cut small, Sauté briefly and you’re done. With only 0.6 grams each of fructose and glucose it is well tolerated.
You can also make fried rice (page 154) with pak choi.

7. broccoli

Broccoli? Yes, I love it and I tolerate it very well. Broccoli provides a lot of fiber. It allegedly has small amounts of sorbitol (although this is not really well documented) and with approx. 1.1 grams of fructose and 0.7 grams of glucose are also sugar quantities that some people do not are no longer compatible. But for some reason I can tolerate it wonderful. Other sufferers also report time and again that they Broccoli well tolerated. For me, it is best tolerated when I boil frozen florets in water and then season with salt and olive oil. flavor. Of course you shouldn’t overdo it, I always eat about 8 florets per meal.

8. zucchini

Zucchini contains no sorbitol, but also approx. 1 gram each of fructose and glucose. Nevertheless, zucchini is well tolerated. Here too, of course, it depends on the consumption quantity and preparation. When cooked, the sugar quantities are only slightly less, but the digestibility is better. If you have a garden, you should definitely cultivate a plant, Zucchinis are also great for pickling or freezing. I love cream of zucchini soup and boiled zucchinis as a side dish for meat.

9. pumpkin

Look up more pumpkin varieties on nmidb.de

Pumpkins are very well tolerated by people with fructose intolerance. I love especially the butternut squash, as it can be roasted, stuffed or served as a soup. can be cooked. It tastes delicious and is very well tolerated. With 0.8 grams of total fructose and 1.1 grams of total glucose, it is one of the most best tolerated pumpkin varieties. It contains calcium, among other things, Potassium and magnesium. I use the seedless stalk with peel for the Roast, the rest peeled to make soups. Leave pumpkins can also be frozen or pickled as sour vegetables and so can be enjoyed all year round. consume over.
Pumpkin wedges, page 140

10. mandarins

Mandarins have approx. 5 grams of total fructose (the fructose contained in sucrose bound fructose) are relatively high in fructose. Nevertheless sufferers repeatedly report that one or half a tangerine is well tolerated. Presumably also because a mandarin is only approx weighs 70-80 g. In any case, I tolerate them very well and eat them in the Winter certainly 3 to 4 times a week. Their vitamin C content is very high and is therefore an important fruit, especially in winter.

11. acerola cherry

Look up this fruit on nmidb.de

Cherries are not well tolerated as they contain sorbitol. Not but the acerola cherry. With more than 1500 mg of vitamin C, it is a true vitamin bomb. It is therefore often used in the industry as vitamin C Supplier used. It is mainly cultivated in South America and is not suitable for transportation, which is why we practically never have fresh acerola cherries. But we can fall back on juices. Also Here – as with the cranberry – direct juice is best. With Sprinkled with mineral or tap water, this results in a perfect Summer drink.

As mentioned at the beginning, this is just a personal selection. All those affected should always try out new things and push themselves to their limits. Don’t forget to eat fruit and vegetables, they are important components of our diet. And it can’t be said often enough: please don’t be afraid of sugar, fructose or sorbitol in your permanent diet . We have to confront our body with them again and again, otherwise our own tolerance will continue to decrease. I hope you enjoy testing them and that this list inspires you a little.