Despite some restrictions on your eating habits, there is still a lot of food to enjoy without experiencing any symptoms of Fructose Malabsorption. Once you know it, your well-being will be significantly improved. I will show you what is favorable to eat and what you should avoid for eliminating symptoms and restoring normal digestion.
Small amounts of fructose from time to time are good in the long-term
As I mentioned on the Fructose Malabsorption Diet page, you should avoid fructose entirely only in the first phase of the low fructose diet. Avoiding it further would probably worsen your symptoms in the long run.
So keep trying, add some fructose to your meals, e.g. low fructose fruits like bananas, and slowly find your dose. This will vary over time and may probably increase by doing the low fructose diet. For me, it worked out really well!
How to sweeten your food in case of Fructose Malabsorption
If you like sweet stuff from time to time, I can give you some good news: You do not have to pursue total abstinence.
You may use sucrose in small amounts, as it consists equally of glucose and fructose, but you will feel better by choosing safe alternatives. These alternative are for example Stevia or dextrose.
Do not use honey or sweeteners like sorbitol to sweeten your food as they will worsen your symptoms.
You can find more information on the Sweetener page. Check out the table and the figure there for a large list of favorable sweeteners and sweeteners to avoid.
And this is what you can eat when having Fructose Malabsorption
Despite some forbidden foods, there is still a lot of food to enjoy without having any symptoms. Here is an extract of favorable foods:
Herbs often contain high amounts of fructose. But as only small amounts are typically used for cooking, they should not invoke any symptoms.
For detailed information, check out my compiled nutrition guide and the figure below, which is a short summary of that food guide.
Did you miss something? Leave a comment and I will do some research!