Low-FODMAP foods

Low-FODMAP foods are a healthy alternative for people who need to avoid lactose, fructose, sugar substitutes, and certain other polysaccharides.

FODMAP-rich foods can trigger symptoms such as gas, diarrhea, and constipation – particularly when the person's intestine has already been damaged or they suffer from a congenital intolerance

FODMAP-rich foods include: 

  • Broccoli, cabbage, fennel, onions, garlic, leeks, mushrooms, chickpeas, beans, and legumes 
  • Apples, pears, apricots, mangos, and cherries
  • Honey
  • Milk, yogurt, and cheese
  • Sugar substitutes (e.g. sorbitol)

Many sources also claim that wheat and other grains can be problematic, in that wheat contains large quantities of “fructane” fructose chains, and many researchers and dieticians believe that wheat and gluten can be triggers.

Ultimately, gluten isn't technically relevant to the literal FODMAP diet as they have a completely different structure: all FODMAPs are carbohydrates, whereas gluten is a protein. Therefore, it's more likely that a wheat intolerance (wheat sensitivity) or gluten intolerance (celiac’s disease) is the culprit for symptoms. 

Low-FODMAP foods include: 

  • Carrots, cucumbers, lettuce, bok choy, eggplant, potatoes, parsnips, chives, and turnips
  • Bananas, blueberries, strawberries, melon, graprefruit, oranges, and kiwi 
  • Almond milk, lactose-free milk, rice milk, coconut millk, and cheeses/yogurts made from plant-based milks
  • Dextrose, malt sugar, tapioca syrup, and rice syrup

Frusano’s products are fructose and lactose-free and don’t contain any sugar substitutes or indigestible polysaccharides, and meet the standards for a low-FODMAP diet. 

Frusano produces low-FODMAP products such as chocolates, pralines, gummy bears, candies, fruit spreads, fructose-free drinks and sweeteners, as well as desserts, sauces, and various snacks and baked goods. Fili Multin chewable tablets are terrific supplment to complete our range of fructose-free FODMAP products.

Thanks to our special production methods and our fructose-free glucose syrup, all our products taste naturally sweet - artificially sweetened products just cannot compare! And, many of our products aren’t just fructose-free or low in fructose, they’re also gluten-free and vegan and have very low sorbitol content, as well. 

FAQ - Frequently Asked Questions 

Is cantaloupe low FODMAP?

Cantaloupe is a delicious fruit that is often called into question in a low FODMAP diet. Although it belongs to the cucumber family and is botanically a cucurbit, it is viewed commercially and in the kitchen as being a fruit. In terms of FODMAP content, cantaloupe melon is usually well tolerated in small portions. However, it does contain certain ingredients such as fructose and polyols, which can cause discomfort in sensitive individuals. It is recommended to eat a portion of about 1/2 cup (approx. 75g) per meal to ensure that the FODMAP content remains low. However, it is important to note that individual tolerance to FODMAPs can vary.  

Nevertheless, people with fructose intolerance should avoid cantaloupe if they want to follow a low FODMAP diet. The reason for This is due to its high sucrose content. Sucrose is a disaccharide consisting of glucose and fructose. Half of the sucrose in cantaloupe melon is fructose. Since people with fructose intolerance have difficulty digesting fructose properly, eating cantaloupe melon can cause discomfort such as abdominal pain, bloating and diarrhea.

If you are looking for an alternative that is suitable for both people with fructose intolerance and those on a low FODMAP diet, we recommend papaya. Papaya has a lower fructose content, making it a safe choice. It is also rich in vitamins and fiber, making it a healthy and delicious option.

Is papaya low FODMAP?

Papaya is a food with a low FODMAP content. This means that it can be included in a low FODMAP diet and can also be consumed in limited quantities by people with fructose intolerance. It contains little fructose and is therefore a good option for people who are sensitive to fructose. According to Monash University, a respected institution for the low FODMAP diet, papaya is classified as low FODMAP. Papaya contains the natural enzyme papain, which helps break down proteins and aids digestion. It is also rich in fiber, vitamin C and antioxidants.

Is coconut sugar low FODMAP?

Coconut sugar is a common alternative to conventional sugar, but is coconut sugar really low FODMAP? The answer is a little more complex. Coconut sugar is extracted from the nectar of coconut blossoms and contains different types of sugar such as sucrose, glucose and fructose. While sucrose and glucose are generally well tolerated, the fructose content of coconut sugar can be problematic, as fructose can cause digestive problems in some people. Some people may be able to tolerate smaller amounts, while others should avoid it altogether.

Consumption recommendations for different dietary needs:

- On a low FODMAP diet, it is acceptable to consume 1-2 teaspoons, however it is not recommended.
 - In case of fructose intolerance, consumption should be completely avoided.
- However, if you are mildly fructose intolerant, small amounts are allowed but not recommended.

If you are looking for alternative sweeteners, we invite you to take a look at our store.

Is dextrose low FODMAP?

When it comes to finding out if dextrose (glucose) is low FODMAP, it is important to know that dextrose is the common commercial name for powdered crystalline glucose. Glucose is a good substitute for table sugar in a low FODMAP diet as it is well tolerated by most people.

Is elderberry low FODMAP?

Yes, elderberry is generally low FODMAP. All parts of the elderberry tree - berries, flowers and leaves - have been classified as low FODMAP. This means that they are usually well tolerated by people following a low FODMAP diet. However, the fruits of the elderberry, also known as elderberries, contain sorbitol, a sugar alcohol that can cause digestive problems, especially in people with fructose intolerance. It is therefore recommended to start eating elderberries in small quantities and to monitor individual tolerance.

If no symptoms occur, elderberries can be consumed in moderation. The flowers and leaves of elderberries are often used in teas or syrups and can also be included in a low FODMAP diet. As always, it is important to consider individual tolerances and reactions and to consult a nutritionist or doctor when in doubt. 

For a safe choice, we recommend our own organic elderflower syrup from Frusano. This syrup is made exclusively from elderflowers, not fruit, which makes it particularly well tolerated. The combination of dextrose and malt sugar gives the elderflower syrup a balanced sweetness, while the intense aroma comes from the fragrant elderflowers. This syrup is perfect for sweetening desserts, for mixing with sparkling wine or to use in milkshakes. It can also be enjoyed with plain water for a refreshing drink.

Is cane sugar low FODMAP?

Cane sugar is a frequently discussed topic when it comes to a low FODMAP diet. Many people wonder whether cane sugar can actually be considered low FODMAP. However, the answer is not entirely clear. Cane sugar is made up of sucrose containing both fructose and glucose, and fructose is a FODMAP. Small amounts of cane sugar (about one to two teaspoons in a hot drink or a small handful of candy) is usually well tolerated. However, people with irritable bowel syndrome should avoid large amounts of sucrose.

If you suffer from fructose intolerance, it is advisable to avoid eating cane sugar completely. If you want to ensure that you do not exceed your personal tolerance limit, we recommend using Frusano products. These products do not contain cane sugar (sucrose), but are sweetened with a fructose-free glucose syrup, which not only tastes better due to its malt sugar content, but is also healthier than pure glucose.

All Frusano FODMAP products are made as naturally as possible. They are fructose- and lactose-free, contain no sugar substitutes and no indigestible polysaccharides. With these properties, they meet all the requirements for low FODMAP foods.

Is erythritol low FODMAP

When following a low FODMAP diet, it is important to be aware of certain sweeteners as they can cause digestive problems. Artificial sweeteners such as sorbitol and others ending in -it or -ol are generally not recommended. But what about erythritol? Erythritol is a sugar alcohol that is considered better than other sugar alcohols in terms of digestive tolerance.

However, it is recommended that calorie-reduced sugar substitutes, including erythritol, should generally be considered critically. This is because they are produced using energy-intensive artificial processes and are chemically modified so that they are no longer suitable for nourishment but are passed through the body without being processed. This contradicts the aim of consuming food that is as natural as possible. We therefore recommend using erythritol sparingly and concentrating on natural sweeteners such as stevia or rice syrup, which are permitted in the low FODMAP diet.