Do you experience irritable bowel symptoms? Diarrhea, gas, bloating, cramps, indigestion? Then you may perhaps be experiencing Fructose Malabsorption.

30% of human beings have Fructose Malabsorption. Fructose is supposed to be absorbed in the small intestine. If it’s not, it passes into the large intestine undigested or absorbed. Unabsorbed sugars are the favorite food for bacteria and fungus. When microorganisms digest sugars, two things are produced: alcohol, and carbon dioxide gas. This is the origin of most of the gas people with fructose malabsorption experience.

Unabsorbed fructose can interfere with absorption of other nutrients. This can result in other conditions, such as anemia and osteoporosis. In my own case, repeated testing of my Vitamin D levels showed I was deficient, with levels as low as 19 (normal is between 30 and 100). I tried taking supplements for a couple of years, but to no avail. When I decided to embark on a Ketogenic lifestyle, and got the fruits, grains, and sugars out of my diet, within 3 months my Vitamin D levels shot up to 55.

Healing of the intestinal tract is possible when high carbohydrate foods are abstained from. The following list should help you understand what not to eat.

it’s pretty easy to understand that sugars, grains and fruits need to be abstained from. But most people don’t realize that many vegetables also contain fructose. The following list is organized from least to greatest. Foods at the top have the lowest amounts of fructose, foods at the bottom have the most. It is advisable to eat from the top of the list, not the bottom. Or to abstain from fruits, vegetables and grains altogether.

If you want to eat a fructose-free diet, what is that called? A low fructose diet would be Ketogenic, and a no fructose diet would be Carnivore. The Carnivore diet is a more restrictive version of the Ketogenic diet. This is the diet that humans ate in our evolutionary history. It is historically and biologically appropriate for our physiology.

Lowest to Highest Fructose in Vegetables




Leafy greens



Sweet potato








Bread, whole wheat or rye




Green beans





Fructose is not the only carbohydrate in these vegetables, most of them have some glucose as well. Since the Keto diet is low carb, not just low fructose, some the the low fructose foods may still be too high for the keto diet because they raise blood sugar and insulin levels. The best thing to do would be to start with the Carnivore diet, which includes no plant-based foods at all, and try the vegetables one at a time and see how your body reacts.

Subscribe to our YouTube Channel
Like us on Facebook

Visit our food blog, Food for the Soul

Removing Obstacles to Good Health

Back to Site Menu