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.
![](https://www.nahrungsmittel-intoleranz.com/wp-content/uploads/benjamin-ashton-513523-unsplash-350.jpg)
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.
![](https://www.nahrungsmittel-intoleranz.com/wp-content/uploads/joanna-kosinska-488793-unsplash-350.jpg)
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