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

Low FODMAP foods are a healthy alternative for people who must restrict themselves from lactose, fructose, sugar substitutes and certain types of double sugars.

Foods high in FODMAP cause typical symptoms of food intolerances in the digestive tract of an affected human being. These symptoms include flatulence, diarrhea and constipation. Especially in those cases in which the colon is damaged beforehand or the food intolerance is inherited, these types of food have a negative influence on daily life.

Some foods which should be avoided when having trouble with FODMAP are broccoli, cabbage, fennel, onions, garlic, leek, mushrooms, chickpeas, lentils, kidney beans, apples, bananas, apricots, mango, cherries, honey, milk, fromage frais and yoghurt but also sugar substitutes such as artificial sweeteners.

Practicing a low FODMAP diet is a symptom-oriented measure that follows the thought: "I cannot process this type of food properly, so I will not eat it". People who are not bothered by this type of lifestyle can just follow it; nevertheless, they should watch out to consume all needed nutrients, vitamins and fibre, especially since most FODMAP foods are high in those.

Frusano offers you many alternatives for a varied and healthy low FODMAP diet. When Ulf Herrmann, the founder of Frusano, was diagnosed with a fructose malabsorption in February of 2005, he found himself facing a wall of problems: there weren’t many fructose free products; the offer of foods for food intolerant people was very small. Since there wasn’t any supplier for these foods, he decided to be the first and found Frusano.

The products from Frusano are sweetened with a fructose free glucose syrup which is much healthier and tastier than pure glucose thanks to the taste of maltose.

All products of Frusano are produced in the most natural way. The products are 100% fructose- and lactose-free, free of sugar replacements and free of polysaccharides. Therefore, they fulfill all standards demanding on low FODMAP foods.

Low FODMAP products for happy and healthy eating

Fructose intolerance and FODMAP intolerance are both intolerances which affect the digestive tract.
Since its foundation in 2005, Frusano produces low FODMAP foods, meaning that’s even longer than the term FODMAP exists. Regarding their sugar merits and ingredients, our products are extremely under the standard of being called low in FODMAP.

Low Fructose, Full Delight—with this motto, Frusano steadily produces and improves its products for people suffering from fructose intolerance, fructose malabsorption and FODMAP intolerance. We not only watch out that our products contain only a little of fructose, but also that the taste and ingredients fit smoothly into the flavor. For our fructose-free foods, we do not use any refined sugar, artificial sweeteners and sugar alcohols.

All FODMAP products are sweetened with glucose syrup of maltose and dextrose which are converted immediately by the body into energy.
Our tasty sweets, including delicious chocolate, gummy bears and bonbons, fruit spreads, fructose-free beverages and desserts are also free of harmful ingredients. Chewing pills for the nourishment with vitamins are also included in our fructose-free foods.

Thanks to our special manufacturing process and the fructose-free glucose syrup, our products taste naturally sweet and cannot be compared with artificial sweeteners.

Most of our products are not only fructose-free or low in fructose—no, even better: they are also free of glutens and 100% vegan. Since most people suffering from FODMAP intolerance or any type of fructose intolerance cannot process sorbitol either, we also always pay attention to a low sorbitol content.

FAQ - Frequently Asked Questions

Is cantaloupe low FODMAP?

Cantaloupe is a tasty 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 (about 75g) per meal to ensure that the FODMAP content stays low. However, it is important to note that individual tolerance to FODMAPs can vary.

Nevertheless, people with fructose intolerance should not eat 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 cannot digest fructose properly, eating cantaloupe melon can cause negative symptoms such as abdominal pain, bloating and diarrhea. If you are looking for an alternative that is acceptable 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 high in vitamins and fiber, making it a healthy and delicious option.

Is papaya low FODMAP?

Papaya has a low FODMAP content. This means that it can be included in a low FODMAP diet and also be consumed in limited quantities by people with fructose intolerance. It contains very 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 has 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 regular sugar, but is coconut sugar low FODMAP? The answer is a bit 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 cause issues, 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 eat 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 other 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 actually the common commercial name for powdered crystalline glucose. Glucose is a good substitute for table sugar in a low FODMAP diet as it is suitable for most people.

Is elderberry low FODMAP?

Yes, elderberry is generally low FODMAP. All parts of the elderberry tree from the berries, to the 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. 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 regular 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 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 tastes better due to its malt sugar combination, and 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 carefully. This is because they are produced using very energy-intensive artificial processes and are chemically modified so that they are no longer suitable for actual 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.

Is spelt low FODMAP?

What is in spelt that is not low FODMAP? When consulting Monash University, the founders of the FODMAP diet, we see we are looking for the “O” in FODMAP - Oligosaccarides (Fructanes and Galacto-oligosaccharides (GOS). As referenced by Monash in this article, “‘processing’ has a major impact on FODMAP levels in foods,” and so part of the FODMAPs can be due to the way in which a particular food was made. It’s important, especially with a low fructose or low FODMAP diet to know two things: what is each person’s particular tolerance levels, and what is the FODMAP level of the food you are eating. In order to be certain that our spelt products are low FODMAP, we have them tested and have found <0,5g/100g. In other words, they do not contain fructanes. So, we can confirm that our spelt products are perfectly acceptable for someone on a low FODMAP or low fructose diet.