Fructose Friendly Diet

Tash needs a low fructose diet. Conscious that this can be difficult to work around, a brief explanation, and a few tips are suggested below. Fructose is found in most fruits, some vegetables, wheat, honey, and coconut milk & cream.

 

Problematic foods that need to be avoided are:

  • Most fruit (but especially apples & pears), fruit juice, fruit or fruit juice concentrate, including tomato paste
  • Wheat (& wheat flour as found in normal bread, breadcrumbs, pasta, cakes, biscuits, gravy etc)
  • Sauces such as tomato sauce, BBQ sauce, plum sauce, sweet ‘n’ sour sauce etc.
  • Vegetables – onion, garlic (and powdered forms of both) broccoli, beetroot, asparagus, fennel, mushrooms, leek, radish, artichoke, spring onion, avocado & cabbage.
  • Honey
  • Foods containing corn syrup
  • Coconut milk & cream

 

Alternatives:

  • Small amounts of the following fresh fruits: citrus, berries (with the exception of blackberries) kiwi fruit, cantaloupe, pineapple, passionfruit
  • Spelt grain bread
  • Gluten free pasta, rice, rice noodles, polenta
  • Gluten free cakes / biscuits
  • Gluten free gravy mix, cream or evaporated milk based sauces
  • Garlic infused olive oil
  • Maple syrup
  • Large pieces of problematic foods as listed above, are easier to work around. Chopped problematic foods (eg finely chopped onion, garlic etc) are much harder to avoid.

 

Fructose Friendly dishes:

  • Roast meat with gluten free gravy mix
  • Fish – grilled or steamed
  • Risotto (made with only a small amount of Massell chicken stock, garlic infused olive oil and lots of fresh herbs) +/- a dash of vermouth.
  • Gluten free pasta with basil pesto (eg Leggos brand / garlic free), fresh tomatoes, zucchini, walnuts & prosciutto
  • Stir fry dishes made with gluten free soy sauce
  • Bolognese sauce with pureed tomatoes & garlic infused olive oil
  • Soups made with only a small amount of Massell chicken stock as their base; ginger or herbs for additional flavouring
  • Chicken balls - chicken mince, fresh herbs, dipped in egg and then rice flour, rice bubbles or cornflakes before cooking
  • Quiche (no pastry) and made with gluten-free SR flour
  • Buckwheat pancakes
  • Plain rice crackers / plain rice cakes / buckwheat crackers
  • Gluten free sponge cake (made with pure cornflour)
  • Flourless chocolate or orange cake (made with almond meal)
  • Gluten free / fructose friendly lamingtons (“Patties” brand)
  • Dark chocolate (in preference to milk chocolate)