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Foods High in Fructose, Sorbitol, Fructans and FODMAP

Foods High in Fructose, Sorbitol, Fructans and FODMAP

Amount of Fructose, Glucose, Sorbitol and Fructans in Foods

Foods, problematic in fructose malabsorption (FM) are:

  • High in fructose
  • High in sorbitol
  • Have high fructose-to-glucose ratio (>1)
  • High in fructans or other FODMAPs (problematic only for some persons with FM)

Table: Foods, high in fructose, glucose, sorbitol, fructans and other FODMAPs (N/A = data non applicable)

FOOD

Fructose (g/100g)

Glucose (g/100g)

Fructose-to-Glucose Ratio

Sorbitol and other polyols (g/100g); Fructans, FODMAPs (g/serving)

High Fructose Corn Syrup (HFCS55)

39,05

31,95

1,22

0

HONEY

38.38 (31-44)

30.31 (23-41)

1,23 (0,76-1,86)

3-4g oligo-saccharides (15)

"LOW CALORIE" FOODS and SOFT DRINKS

< 3

< 3

N/A*

Check labels for Sugar alcohols (Polyols)

"SUGAR FREE" CHEWING GUM

0

0

N/A

~1,3-2,2g of sorbitol or xylitol / stick

VITAMIN and MEDICATION SYRUPS (for children)

N/A

N/A

N/A

Milk of Magnesia: 6g / dose; theophylinne: 26g /dose

PRUNES

Up to 23

Up to 30

0,77

Up to 15

PRUNE JUICE

14,0

23,0

0,61

12,7

AGAVE SYRUP

42-70

6-33

> 1.5

N/A

APPLES, dried

28,60

10,12

2,83

2,56

CHERRIES (sweet)

Up to 7,2

4,7

1,53

12,6

PEAR JUICE

5-9

1-2

4,5-5

1,1-2,6

PEARS, raw

6,23

2,76

2,25

3,59 (8)

APPLE JUICE

6,40

2,40

2,67

0,56

APPLES, raw

5,74

2,03

2,83

0,51

DATES, medjool

31,95

33,68

0,95

1,5

PEACHES, dried

13,49

12,83

1,05

5,41

APRICOTS, dried

4,88

9,69

0,50

4,60

PEACHES, raw

1,23

1,03

1,19

0,89

RAISINS

31,6

31,20

1,01

0,85

PLUMS, raw

Up to 4,0

Up to 5,05

0,72

Up to 2,8

APRICOTS, raw

0,73

1,87

0,50

0,82

COMPOTES (canned fruits + syrup)

3-8

3-8

~ 1

N/A

KAKI

8

7

1,14

N/A

POMEGRANATE

7,90

7,20

1,10

N/A

WATERMELON

3,92

3,02

1,94

N/A

GRAPES

7,44

7,18

1,04

Traces of sorbitol

SWEET POTATO in skin, boiled

0,50

0,57

0,88

N/A

KIWI

4,60

4,32

1,06

N/A

MANGO

23,50

25,70

0,91

N/A

PAPAYA

17

17

1

27 g of sucrose, also contains xylitol

WHEAT (BREAD, PASTA, PASTRY)

N/A

N/A

N/A

1-2,5 g of fructans / serving

ONION, SPRING ONION

N/A

N/A

N/A

2g/s

LEEK

N/A

N/A

N/A

6g/s

ASPARAGUS

0,99

0,81

1,23

2,6g/s

JERUSALEM ARTICHOKES

1,73

0,76

2,28

15g/s

GLOBE ARTICHOKE

N/A

N/A

N/A

6g/s

DANDELION GREENS

N/A

N/A

N/A

3g/s

CHICORY ROOTS

N/A

N/A

N/A

30g/s

CHICORY (coffee substitutes)

N/A

N/A

N/A

3g/s

HONEY MELON

1,30

0,62

2,10

N/A

ORANGE JUICE

up to 5,3

2,4

2,20

0

RYE WHOLE MEAL BREAD

1,06

0,72

1,47

N/A

BLUEBERRIES

3,35

2,47

1,36

N/A

TOMATO

1,36

1,08

1,26

N/A

GREEN PEAS

1,31

0,96

1,36

N/A

LEGUMES (beans),BROCCOLI, BRUSSEL SPROUTS, CARROTS, CAULIFLOWER

< 1,3

< 1,3

N/A

Galactans, raffinose, cellulose

GRAPE (WHITE) JUICE

7,5

7,1

1,05

0

ORANGES, PINEAPPLE, BLACKBERRY, GOOSEBERRY, RASPBERRY, STRAWBERRY

2-4

2-3

0,7-1,10

Strawberries and raspberries contain xylitol (20)

WINE, sweet

0,41

0,38

1,08

N/A

ZUCCHINI

1,02

0,90

1,13

N/A

GREEN CABBAGE

0,90

0,81

1,11

N/A

CARAMEL

N/A

N/A

N/A

Various sugars, oils, proteins, milk

BARLEY MALT SYRUP

Traces

~1g

N/A

~1g sucrose, ~6g complex sugars, ~5-6g maltose / tbsp

BROWN RICE SYRUP

0

0,6-1,6g /tbsp

N/A

~6g complex sugars, ~6g maltose / tbsp

MAPLE SYRUP

Traces

Up to 2g / tbsp

N/A

~2g sucrose / tbsp

CORN SYRUP (GLUCOSE SYRUP)

Traces

Various amounts

N/A

Various amounts of sucrose, maltose, and oligosaccharides

CORN SYRUP SOLIDS (DRIED GLUCOSE)

0

Various amounts

N/A

N/A

BANANA

3,8

4,5

0,84

0

SUCROSE

50

50

1

Information sourced from healthhype.com 

 

 

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