Food Info


There are many names for sugar, and most of them are no friends of ours–hopefully this chart will help you keep them straight!
Download PDF Version

Sugar Chart


Fructans are short chains of fructose with a glucose molecule on the end.  The following are high in fructan content and should be avoided:

  • Artichokes
  • Asparagus
  • Onions, leeks, shallots
  • Zucchini
  • Rambutan
  • Yellow and white peaches
  • Garlic
  • Mango
  • Persimmon
  • Watermelon
  • Custard apples
  • Pineapple
  • Wheat
  • Inulin
  • Chicory


This is a list of foods organized based on fructose content.  I have seen several charts, often with conflicting information about certain foods, and individual tolerances vary, so this should only serve as a guide. Download PDF Version

Fructose/Glucose Food Ratios

9 thoughts on “Food Info

  1. I like the list at because they list the foods by how much fructose is in a 200 calorie helping. That puts honey way above things like chili powder and cinnamon. I’m new to this but experience has shown that honey and HFCS are my worst enemies.

    Nice blog, btw. I’ll be following it for tips and new info.


  2. Oh my God! I felt so lonely…I am glad I found this blog. I have a 2 years old girl and she has intolerances to fructose and lactose. underweight, unhappy kid. It is so hard to work this out because she can’t talk yet. I am new at this, with tears on my eyes as I write here…..
    It is so hard to feed her most of the time, she does not like to eat solids much…at the moment survives in homesoups and bottles at bedtime. but still no weight gain for over a year….
    maybe relates food with pain..has been tested for sensory disorders..anyway Thanks so much for sharing this information out here…thank you.
    From a worried mommy!

    • I’m so happy this blog can be of some help to you! But I’m sorry your poor daughter is dealing with these issues. I can’t imagine how hard it must be to figure them out for someone else. Have you ever gone to see a naturopath? I didn’t really start getting better until I found one. Please email me if you ever have any questions!

  3. HI there, I was recently diagnosed with FM and I can’t find a trusted source for safe foods versus foods to avoid. All of the lists are different, which is frustrating. Do you have suggested sources? I’m also looking for more info on the elimination diet that’s been mentioned.

    Appreciate your help!! Lori

    • This is a really frustrating thing about FM: everyone is different! I really wish I could give you a solid answer. And to be honest I’ve started to believe that FM is really a side effect of a damaged gut, and that if you heal it you will be able to expand your tolerance to many foods. If you want to send me a private message we can discuss this more, I have a lot of thoughts on it!
      In the meantime, here’s my post on the elimination diet:

  4. Pingback: Oh no, this can’t be real: dealing with fructose malabsorption

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