Low FODMAP foods as a healthy alternative for people with an existing food intolerance

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

low fodmap lebensmittel

FODMAP-rich foods trigger typical digestive tract symptoms such as bloating, diarrhoea and constipation in people with a corresponding intolerance. This is particularly the case if the intestine of the person affected is damaged or if there is an individual, perhaps congenital, intolerance.

Table of contents

FODMAP-rich foods are:

  • Broccoli, cabbage, fennel, onions, garlic, leeks
  • Chickpeas, lentils, kidney beans
  • Apples, pears, apricots, mango, cherries
  • Honey, milk
  • Milk, yoghurt, quark,
  • Sugar substitutes (e.g. sorbitol)

Many sources also cite wheat and other cereals as problematic. This is because intolerance to a specific substance in wheat was one of the starting points of the FODMAP concept: the authors believed that wheat contains large amounts of "fructans", fructose chains. However, wheat is a very thoroughly researched food. The statement about the large quantities of fructans contained in wheat did not stand up to scientific scrutiny. Nevertheless, many articles on the FODMAP concept still refer to wheat or even gluten as alleged triggers of symptoms.

In our opinion, the latter has nothing to do with a low FODMAP diet, as it has a completely different structure: All FODMAPs are carbohydrates, but gluten is a protein. Quite independently of the FODMAP concept, more and more people are reporting wheat intolerance (wheat sensitivity); gluten intolerance (coeliac disease) is also being increasingly diagnosed.

Practicing a low  FODMAPdiet forever is a symptom-oriented measure. "I can't tolerate these foods, so I won't eat them anymore." If you don't mind such a restricted diet, you can stick to it, but you should make sure that you still get a good supply of all nutrients, vital substances and fiber - especially as FODMAP foods are often particularly rich in vital substances.

Low FODMAP products for lots of enjoyment and pleasure in eating

Frusano offers many alternatives for a varied and healthy low FODMAP diet. When Ulf Herrmann, Managing Director of Frusano, was diagnosed with  fructose malabsorption  in February 2005, he was faced with the problem that when looking for fructose-free foods, he found that there were hardly any suitable products available. As there appeared to be no supplier of fructose-free foods, he took the initiative and founded the company Frusano in 2006.

The Frusano own products 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 Low FODMAP products are produced as naturally as possible. They are free from fructose and lactose, free from sugar substitutes and free from indigestible polysaccharides. They therefore meet all the requirements placed on low FODMAP foods.

Fructose intolerance and intolerance to FODMAPs are both intolerances that affect the digestive tract. Frusano has been producing low FODMAP foods since it was founded. In other words, longer than the term Low FODMAP has existed in its current form. The sugar levels and ingredients of Frusano products are far below the Low FODMAP standards.

Low FODMAP snacks - perfect for on the go

When it comes to snacks, it can sometimes be difficult for people following a low FODMAP diet to find suitable options. The good news is that there are many delicious options that meet these dietary restrictions. We present you with a list of low FODMAP snacks that you can enjoy. Whether you prefer a sweet or savory treat, we've got something for everyone:

  • Almonds and peanuts: These nuts are a good source of healthy fats and protein and can be eaten in small amounts as a snack.
  • Rice cakes: Rice cakes are easy to digest and a good alternative to conventional crackers or potato chips.
  • Vegetable sticks with dip: Cut cucumbers, celery and red peppers into sticks. Prepare a dip from lactose-free yogurt or a light mayonnaise with herbs such as dill or parsley.
  • Dark chocolate: Dark chocolate with a high cocoa content is a good option for those with a sweet tooth. It contains less sugar and can be enjoyed in small quantities.
  • Rice pudding: This dessert made from glutinous rice and lactose-free or plant-based milk is a delicious option for people with sensitive digestive systems. Make sure that the rice pudding does not contain any additional FODMAP-containing ingredients such as raisins or honey.
  • Hard-boiled eggs: They are high in protein and easy to prepare. A good option for a nutrient-rich snack
  • Cooked chicken or turkey: Prepare a few pieces of cooked chicken or turkey. This is a good source of protein on the go.

This list serves as inspiration for low FODMAP snacks. Remember that everyone reacts to FODMAPs individually, so it's important to keep an eye on your own tolerances and speak to a dietitian if necessary.

On-the-go indulgence - packaged sweet snacks

If you're looking for packaged snacks, it can be difficult to find low FODMAP cereals or protein bars in the supermarket. Often these snacks contain sweeteners that are high in FODMAPs. To avoid unpleasant surprises, you should read the ingredients list carefully and avoid bars with ingredients such as honey, maple syrup, sugar, invert sugar or fructose. 

All low FODMAP snacks from Frusano contain maltose and dextrose from fructose-free glucose syrup, which can be immediately converted into energy by the body. Frusano offers a variety of delicious packaged snacks and sweets for on the go, specially developed for people on a low FODMAP diet.

low fodmap snack

Tasty dip: Low FODMAP BBQ sauce for savory delights

Enrich your next barbecue party with our low FODMAP BBQ sauce. It is delicious and also meets high quality standards, as it is certified organic, gluten-free, lactose-free and vegan. What makes our sauce particularly well tolerated is the fact that it is made without onions and garlic. This is particularly beneficial for people with sensitive stomachs.

Our sauce is made exclusively with a lot of creativity, expertise and craftsmanship to guarantee the authentic taste of BBQ. The remaining fructose in the sauce comes exclusively from the tomatoes. So you can enjoy your next barbecue or snack without hesitation and let our product convince you.

Low FODMAP sweets - enjoyment without sacrifice!

Do you have an intolerance and have to avoid sweets? That's no problem! Frusano the Low FODMAP expert has developed delicious treats that are free from fructose, sorbitol, lactose and other intolerable substances. With us, you can finally snack again without having to worry about negative effects on your gastrointestinal tract. 

Many of our customers report that our naturally produced low FODMAP sweets taste even better than conventional sweets! We inform you about the most important topics relating to sweets and show you that you don't have to give up sweet indulgence despite your intolerance. FODMAP sweets include chocolates and pralines, gummy bears and sweets, fruit spreads, fructose-free drinks, fructose-free sweeteners and desserts, various baked goods and snacks.

Fili Multin chewable tablets for all-round vitamin supplementation round off the range of fructose-free FODMAP products. Thanks to special manufacturing processes and the fructose-free glucose syrup, all products taste naturally sweet and are no comparison to products with artificial sweeteners.

Many of the products are not only fructose-free or low-fructose, but also gluten-free and vegan. As many sufferers also do not tolerate sorbitol, the Frusano products do not contain sorbitol either. You can easily order Frusano Low Fodmap foods from our online store and stock up on low FODMAP snacks and sweets. Enjoy your snacks without having to worry about incompatible ingredients!

Natural indulgence: organic low FODMAP chocolate

Conventional chocolate often contains ingredients such as normal household sugar, milk powder or artificial sweeteners, which can cause stomach problems. That's why Frusano has developed a chocolate 

low fodmap schokolade

that is free from FODMAPs and still offers the delicious taste of chocolate. The advantages of low FODMAP chocolate compared to conventional chocolate are manifold. Firstly, it is well tolerated and can reduce digestive problems in people with sensitive stomachs.

Secondly, it contains high-quality ingredients such as pure organic cocoa butter and natural sweeteners, which do not affect the taste but are still healthier than artificial additives. In addition, Low FODMAP chocolate is gluten-free and lactose-free, making it suitable for people with special dietary needs. If you are looking for a chocolate that tastes good and does you good at the same time, the Low FODMAP chocolate from Frusano is the best choice.

Low FODMAP sweeteners: healthy sweetness without discomfort

If you are following a low FODMAP diet, it can be difficult to find suitable sweeteners. Many conventional sweeteners contain FODMAPs, which can cause discomfort in sensitive individuals. But don't worry! There is actually a selection of low FODMAP sweeteners that you can use to add a pleasant sweetness to your food and drinks. In this post, we'll introduce you to recommendations, including a selection from Frusano, the renowned manufacturer of FODMAP-free foods. Discover a world of delicious and indulgent options to enrich your low FODMAP diet.

Low Fodmap sweetener table

There is an exception for fructose intolerance (FI). Not all Low Fodmap sweeteners can be consumed. The table lists tolerated sweeteners on the left and non-tolerated sweeteners on the right. 

Recommended in moderation according to individual tolerance:

tolerated by FInot tolerated by FI
Glucose (dextrose)Maple syrup
Rice syrupbrown cane sugar
Tapioca syrupMolasses
Stevia(Beet) sugar, beet kraut, sugar (beet) syrup
Aspartame and other artificial sweeteners without the ending -it or -ol

Important:  If you are not fructose intolerant, all sweeteners are tolerated in moderation.

Not recommended for a low fodmap diet & Fructose intolerance:

  • Agave syrup
  • Fruit juice concentrate
  • Fructose
  • Glucose-fructose syrup
  • Honey
  • High-fructose corn syrup
  • Isoglucose
  • Invert sugar syrup
  • Corn syrup
  • artificial sweeteners such as sorbitol(ol) and other artificial sweeteners ending in -it or -ol

If you need sweeteners for a low FODMAP diet, you can count on the products from Frusano. Frusano offers a range of sweeteners that are free from FODMAPs and therefore suitable for people with sensitive stomachs or digestive problems. One of our most popular products is rice syrup, a tolerable alternative to honey or granulated sugar, which is made from fermented rice. It has a mild taste and can be used as a substitute for sugar in many recipes.low fodmap süßungsmittel

Frusano offers grain sugar for sweetening, which is made from corn starch. Cereal sugar has a pleasant sweetness and is suitable for baking and sweetening drinks.

Tapi Dream Meadowsweet is a tapioca syrup that can be used as an alternative to honey. It is made from high-quality, natural ingredients and has a delicious and unique taste. Tapi Dream is perfect for sweetening food and drinks. Tapi Dream contains dandelion and meadowsweet extract, which not only gives it a distinctive taste, but also provides important nutrients and antioxidants.

All of these alternatives to conventional sugar from Frusano contain no FODMAPs and can therefore be safely used in a low FODMAP diet. Give them a try and enjoy an alternative sweetness.

Refreshing low FODMAP drinks

When it comes to low FODMAP drinks, you should avoid unhealthy fizzy drinks and sodas with hidden sugars and additives. It's important to read labels carefully and look for drinks that are free from artificial additives. Some common additives that can be found in sodas include saccharin, aspartame, acesulfame potassium and sucralose. These artificial sweeteners can cause digestive problems for some people. Instead, you should look for natural alternatives, such as

  • unsweetened tea
  • Water with fresh lemon or lime juice
  • homemade fruit spritzers

This way you can enjoy refreshing drinks that are free from unwanted ingredients and are kind to your sensitive stomach. 

Another option is the low FODMAP drinks from Frusano. Our refreshing drinks such as stevia iced tea, stevia cola and natural energy drinks are perfect for quenching your thirst in an enjoyable way. You can also find wines and sparkling wine in our Frusano store. So you can also enjoy drinks that are FODMAP-friendly on festive occasions. What's more, we deliver the drinks directly to your home, free of charge, from a minimum order value.

Low FODMAP cakes - baking without sacrifice

There are a few important things to bear in mind when preparing low FODMAP cakes. Above all, you should avoid certain ingredients that are rich in FODMAPs or use them in moderation. These include  sugar, honey, milk and some types of fruit such as apples and cherries. Use gluten-free flours such as rice or oat flour instead, as many people with irritable bowel syndrome are often sensitive to gluten.

A good option for low FODMAP and gluten-free cakes are the organic brownies or organic pancakes from Frusano. These products contain no FODMAPs and are also gluten-free. You can use them as a base for your low FODMAP cake and add other low FODMAP ingredients such as dark chocolate chips or nuts as you wish. This way you can enjoy a delicious cake that is easy on your stomach.

At Frusano we are proud pioneers in this area and offer a wide range of low FODMAP foods for different occasions and needs. Whether you're looking for special meals for breakfast, lunch or cravings, whether you want an economy kit for indulgence or basics, or whether you're on the lookout for deals on food savers, we have something for everyone.

Visit our online store, available worldwide, to discover a wide range of quality low FODMAP foods. For more information and tips on the Low FODMAP diet, we recommend you read more Low Fodmap posts from us or subscribe to our free newsletter.

Don't hesitate to contact us if you have any questions or concerns. Start your Low FODMAP journey today and enjoy better digestion!

FAQ - Frequently asked questions

Is cantaloupe melon low Fodmap?

Cantaloupe melon is a delicious fruit that is often questioned in the Low Fodmap diet. Although it belongs to the cucumber family and is botanically a cucurbit, it is considered a fruit in the trade and in the kitchen. 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 for FODMAPs can vary. 

However, people with fructose intolerance should avoid cantaloupe if they wish to follow a low FODMAP diet. The reason for this is 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 as well as consumed in limited quantities by people with fructose intolerance. It is low in 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 non-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 blossom sugar low fodmap?

Coconut blossom sugar is a common alternative to conventional sugar, but is coconut blossom sugar really low fodmap? The answer is a little more complex. Coconut blossom 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 blossom sugar can be problematic, as fructose can cause digestive problems in some people.

For this reason, it is recommended to consume coconut blossom sugar in moderate amounts and to test individually how well it is tolerated. Some people may be able to tolerate smaller amounts, while others should avoid it altogether.

Consumption recommendations for different dietary needs:
  - For a low fodmap diet, it is acceptable to consume 1-2 teaspoons,      however it is not recommended
- For fructose intolerance, consumption should be avoided completely
- However, for mild fructose intolerance, small amounts are allowed, however it is not recommended

If you are looking for alternative sweeteners, we invite you to visit our store.

Is dextrose (glucose) low fodmap?

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

Is elderberry low in 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 the low FODMAP diet plan.

As always, it is important to consider individual tolerances and reactions and to consult a nutritionist or doctor if 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 for use in milkshakes. It can also be enjoyed with water as a refreshing drink.

Is cane sugar low fodmap?

Cane sugar is a topic that is often discussed in the Low Fodmap diet. Many people wonder whether cane sugar can be considered low fodmap. However, the answer is not entirely clear. Cane sugar is made up of sucrose and contains 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 sweets) are 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 that you use the products from Frusano. 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 placed on low FODMAP foods.

Is Erythritol Low Fodmap?

In 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, are generally viewed critically. This is because they are produced using energy-intensive artificial processes and are chemically modified so that they can no longer be used as food but are excreted unchanged. This contradicts the aim of consuming food that is as natural as possible. Therefore, we recommend using erythritol sparingly and focusing on natural sweeteners such as stevia or rice syrup, which are allowed in the low FODMAP diet. 

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