Fructose-Friendly Brands
Coming up with a grocery list is extra challenging when dealing with fructose intolerance. Below are some of the products and brands that work well for me. Keep in mind that different people tolerate different levels of fructose, so trial and error is key. Remember to always read labels carefully, looking at both the nutrition facts and the ingredients.
Gluten-Free Grains
Bread, Crackers, Etc.
Schar has incredible gluten-free breads, crackers, pizza crusts, and more. Many of their products are certified low-FODMAP. The deli-style sourdough is my favorite bread and keeps well in the freezer. The slices separate easily so you can toast straight from frozen.
BFree white rolls are also excellent for dipping in stews, making sliders, and more. Like most GF products, I tend to keep mine frozen and thaw them as I use them. Also love the BFree GF pizza crust.
Kim and Jake’s gluten-free herb rolls are a new favorite!
Milton’s gluten-free crackers are great! The following flavors should be safe: Crispy Sea Salt, Salt & Vinegar, and maybe Multi-Grain (lists molasses as one of last ingredients)
Pasta
Trader Joe’s has gluten-free cheese ravioli as well as gluten-free tagliatelle pasta—I always have some of these noodles in my pantry! The Barilla gluten-free pastas are made from a blend of corn and rice and tend to hold up well. Just be careful making any pasta recipes with a red sauce, as that quantity of tomatoes can be high in fructose.
Thai Kitchen rice noodles are gluten free and great for stir-fry! Get creative with sauces and seasonings to avoid sugar and garlic.
Jovial gluten-free white cheddar macaroni and cheese is excellent!
Snackity Snacks
Always check snack nutrition labels for sneaky ingredients like added sugar, garlic powder, etc.
Popcorn: Smartfood White Cheddar Popcorn, SkinnyPop, and Costco’s microwave popcorn
Tortilla chips, plain potato chips, and others are often just made with corn or potatoes, oil, and salt. Read the labels carefully and enjoy!
Fody makes delicious low-FODMAP potato chips and BBQ chips.
Savor by Suzie Grain-Free Pretzels — sea salt
Skippy and Whole Foods both have peanut butter with no added sugar. Delicious spread on a rice cake or some GF toast with a sprinkle of cinnamon!
KRAVE Zero-Sugar Sonoma-Style BBQ Beef Jerky (Note: The ingredients list includes a small amount of white grape juice concentrate and garlic and onion powder, but I tolerate this snack well). They have a couple other zero-sugar flavors that I haven’t tried yet!
Quinn makes incredible GF pretzels filled with peanut butter, maple almond butter, and more. They include some cane or maple sugar, but I tolerate them just fine in small servings. Steer clear of the products that have honey, garlic, etc.
Pantry Staples
Oils & Spices
Garlic- and shallot-infused olive oils are a wonderful way to add flavor to dishes without including the fructans. Fody makes both types of oil. I can often find the Colavita garlic-infused olive oil at my Costco and King Soopers (more bang for your buck). Both brands are certified low-FODMAP.
Fody has a line of spice mixes and soup bases that are gluten-, garlic-, and onion-free.
Foddies has an amazing low-FODMAP taco seasoning! I can’t wait to try their others.
Most spices (other than garlic and onion powder) are fructose-friendly. Just read labels carefully for any spice blends.
Broth
Finding broth without garlic, onion, OR sugar can be a major challenge.
A current favorite is Zoup — the beef bone broth, chicken bone broth, and chicken broth are all safe. Some of the others include garlic, onion, or potentially higher-fructose ingredients.
Fody also makes a great chicken soup base that you mix with boiling water. It lists sugar as an ingredient but shows 0g of added sugar.
Gourmend makes low-FODMAP broth as well.
Baking
Cup4Cup gluten free pancake & waffle mix is a game changer! It does include sugar, so avoid during the elimination phase and test it out for yourself when you’re ready. The flavor is so good that I eat mine plain without syrup!
Lundberg sweet brown rice syrup — This sweetener is 100% maltotriose, maltose, and glucose with zero fructose! Works well as a sugar replacement in many recipes. It can also be used in place of honey or syrup.
Dairy
A lot of dairy products have added sugar, so read labels carefully.
Nutpods creamer (technically dairy free). Toasted marshmallow is my favorite unsweetened version. Even the sweetened flavors use stevia leaf extract, which is typically tolerated pretty well by those with fructose malabsorption (after the elimination phase).
Any unsweetened milk.
Babybel cheese — the perfect on-the-go snack! I also love string cheese.
Most cheese is safe as long as it doesn’t have added ingredients.
Sour cream, plain yogurt (double-check for sugar), cream cheese, etc.
Whisps cheese crisps (just cheese and salt!)
Frozen Goods
Potatoes
Trader Joe’s shredded potato hash browns and french fries are sugar-free and garlic-free!
Alexia house cut fries (no sugar or garlic!).
Meat
Simple Truth turkey burgers (just turkey & rosemary).
Pasta
Capello’s frozen pastas are all gluten-free. The lasagna noodles and ravioli are both great!
Pie Crust
Wholly Gluten Free and Maine Pie Co. have gluten-free frozen pie crusts that are great for pot pies, quiches, etc.
What are your favorite gluten-free and fructose-friendly snacks and brands?
Please reach out if you have ideas!