All fruits are healthy, but some are more healthy than others. Some fruits have a higher level of fructose while others come with low or minimum content. Skipping sugar is the new trend but cutting off sugar completely from the diet is not a wise decision. You can switch to low fructose fruits because fruits are quite essential for our body.
People switch to the low fructose diet due to multiple reasons including Gastrointestinal distress, controlling their diabetes, losing belly fat, and the list goes on. There’s no doubt that fruits are best to satisfy your sweet tooth instead of eating unhealthy junk.
Even though fruits are full of nutrients, there are some fruits with high sugar like mangoes or bananas. Most people with Irritable bowel syndrome and GIT disorder develop fructose intolerance and have to switch to low-fructose foods.
Do you know which fruit contains less sugar than others? No worries, we are here to guide you. In this article, we’ll look at the best low-fructose fruits list for people with GIT, obesity, IBS, and other conditions.
But First, What is Fructose?
Fructose is a type of sugar that is primarily found in fruits, honey, vegetables, and flower. It is completely natural and organic. Though, it is also synthesized commercially in the form of crystalline fructose & D-fructose and added to many sweet products, snacks, and beverages.
Fructose is a healthier version of sugar however it still has drawbacks. In fact, fructose is almost twice as sweeter as common table sugar. Needless to say, it is unhealthy to consume in large amounts. While glucose (common table sugar) is readily absorbed by all body cells, fructose can only be processed by the liver. Meaning, consuming excess fructose can overload your liver and lead to fatty liver disease. It is also linked to high blood pressure, overeating, and obesity. It is also bad for people with diabetes. Therefore, people need to be more careful about consuming food high in fructose.
What are Low Fructose Fruits and Why are they Good for you?
Luckily, there are numerous fruits low in fructose found in nature. People with fructose intolerance need to cut off high-sugar fruits. You might be thinking what does intolerance means? It’s a condition where a normal amount of fructose can’t be absorbed by the body. Switching to low-fructose fruits is a good idea if you’re diabetic, obese, or have GIT problems since they are good for meeting the sugar requirements of the body. Whether you’re on diet or have health issues low fructose fruit will fit perfectly in your eating chart.
Also Read: Anti-Aging Foods
Top 15 Low Fructose Fruits that are Healthy and Also Yummy!
Fruit is the best source of minerals and vitamins. Instead of living a life without eating fruits, you can simply make a list of low-fructose fruits to promote health. Here’s a list of fruits that are good enough to satisfy your sweet tooth without disturbing the required sugar level. Keep in mind that the nutritional value in low fructose fruits charts below is per 100g of fruit.
1. Lemons Or Lime
These are rarely eaten as is but you can mix lemon & lime juices with anything to add tartness and improve the flavor. Lemons and Lime are high in Vitamin C and powerful antioxidants.They are known to boost the immune system, fight the common cold, reduce blood pressure, and also relieve constipation. You can add a slice of lemon to water to control your hunger since it is known for helping with weight loss. In fact, nothing beats the summer heat like a chilled glass of low-calorie lemonade!
The nutritional details of lemon and lime include:
| Lemon | Lime | |
| Sugar | 1.5g | 1.1g |
| Carb | 5.4g | 7g |
| Fiber | 1.6g | 1.9 |
2. Oranges
Oranges are considered one of the best fruits low in fructose to eat while you’re on diet. This fruit contains sugar that is easily broken down by your body. All citrus fruits, especially oranges are packed with vitamin C which boosts the immune system, iron absorption, and collagen synthesis in the body. The flavonoids and trace minerals in oranges also play a vital role in improving metabolism and preventing heart diseases. Oranges are 86% water so they’re good for hydration as well. 100g of oranges contain:
| Sugar | 9g |
| Carbs | 12g |
| Fiber | 2.4g |
It is the most popular snack in winter. Just peel off the skin and make your tummy happy with a tangy, juicy, healthy snack.
Read Also: Low-Carb Pasta Recipes
3. Berries
Most berries like strawberry, blackberry, and raspberry have low sugar but are high fiber content. Raspberries come with 5g of sugar while strawberries and blackberries have less than 10g of sugar. Raspberries have the highest fiber level which helps with indigestion.
However, strawberries are a good source of Vitamin C. Moreover, dark-colored blackberries are not only high in fiber but also have the highest level of antioxidants. Berries are also rich in prebiotics that promote gut health and remedy a number of gut issues. So, every berry comes with a bonus. Choose the one according to your taste.
Nutrition Figures for Blueberries:
| Sugar | 10g |
| Carbs | 14g |
| Fiber | 2.4g |
4. Kiwi
This green-colored odd fuzzy fruit is also considered a part of the berries family. Do not be confused; there are two varieties of the same fruit. First is kiwifruit and the other is a kiwi berry, the smaller, bite-sized version that doesn’t require peeling. Both taste incredibly scrumptious.
Kiwi is equipped with 9g of sugar and has the highest level of Vitamin C. This fruit plays a major role in digestion and helps to reduce bloating, inflammation, and gastric issues. So, eating this fruit will put you in a win-win situation.
| Sugar | 9g |
| Carbs | 15g |
| Fiber | 3g |
5. Grapefruit
This is known as a low-sugar breakfast food. Medium or half grapefruit has 7g of sugar but these are not as sweet as the grapes. If you find their taste too sharp then simply add a few drops of honey over it. This exquisite tropical fruit is low in calories but high in nutrients, making it a perfect fruit to eat for weight loss and getting rid of belly fat. A study showed that adding grapefruits to your diet may prevent diabetes as it controls insulin levels in the blood. It is also high in antioxidants that fight numerous diseases and infections. Eating 100g of grapefruit will give you the following nutrition:
| Sugar | 7g |
| Carbs | 11g |
| Fiber | 1.6g |
6. Avocado
The next fruit which you might never love to eat is the Avocado. While making a low-sugar fruit list most people forget to count it as a fruit. However, Avocados contain zero sugar, they are truly sugar-free fruits. It helps you feel full and minimize hunger as these are good sources of healthy fats. High amounts of fiber in avocado promotes gut health and increase gut biodiversity. It also aids in weight loss and maintaining healthy body weight. In fact, avocados are jam-packed with essential nutrients like Vitamins C, E, and K, riboflavin, niacin, pantothenic acid, folate, magnesium, copper, manganese, etc. They lower the risk of heart issues and are especially beneficial during pregnancy and breastfeeding. The nutritional value of avocado include:
| Sugar | 0g (100% Sugar-Free) |
| Carbs | 13g |
| Fiber | 10g |
7. Watermelon
This is the iconic fruit of summer and a favorite of everyone. Eating watermelon seems like a treat and the good news is they are low in sugar. One bite of watermelon on a hot summer day surely makes you feel like you are living in heaven.
A whole cup of watermelon cubes has less than 6g of sugar. It has a high water content that keeps you hydrated on hot summer days. It is also known to reduce blood pressure, boost energy levels, prevent heart and kidney issues, and improve eyesight. Plus, watermelons are really good for the skin. They keep it hydrated, prevent pimples and wrinkles, and repair skin cells faster. 100g of watermelon contains:
| Sugar | 6g |
| Carbs | 8g |
| Fiber | 0.4g |
8. Cantaloupe
Cantaloupe is rich in beta-carotene and contains less than 10g of sugar. The potassium and choline in this summer fruit are also known to support heart health and decrease blood pressure. The water, electrolytes, and fiber promote hydration and digestion. Some sources say it also has skin and health benefits. one small cup (100g) of cantaloupe contains:
| Sugar | 8g |
| Carbs | 8g |
| Fiber | 0.9g |
9. Apricots
The apricots come in early summer and during the spring season. You don’t need to peel off the skin or cut them, just enjoy them whole with all the skin. Don’t forget to take out the seed inside. Apricots are low in fat & calories and contain Vitamin A abundantly. Moreover, they are high in antioxidants and potassium known for promoting the immune system, and healthy liver function. They also improve gut, skin, and eye health due to their being rich in vitamins E, C, and A, beta carotene, and other essential trace minerals. This tasty little fruit has:
| Sugar | 9g |
| Carbs | 11g |
| Fiber | 2g |
10. Papaya
Papayas are a must for any fruits with low fructose list. It is a tropical fruit also rich in vitamin C and antioxidants. It also has anti-cancer properties and fights infections and various inflammations in the body. It is a common remedy for people with IBS to eat lots of papayas because the papin enzyme in it speeds up digestion and reduces bloating & constipation. So, the next time you’re suffering from painful cramps and stomachaches, eat a cup of papaya. Its nutritional values are:
| Sugar | 11g |
| Carbs | 30g |
| Fiber | 3g |
11. Peaches
This sweet fruit with a fuzzy peel is popular with many people. And rightfully so. Not only does it taste great but is also loaded with important nutrients that aid heart and immune health. They are helpful in alleviating allergy symptoms like itching, sneezing, and coughing. Due to their high fiber content, they prevent digestive disorders and increase gut bacteria. When applied directly to the skin in the form of a mask, it is known to moisturize and protect the skin from infections, significantly reducing acne and other skin disorders. 100g ( a small peach) contains:
| Sugar | 13g |
| Carbs | 15g |
| Fiber | 2g |
12. Coconut
Coconut is a popular fruit due to its various culinary and cosmetic applications. Coconut-derived products such as coconut milk, coconut oil, coconut flakes, etc are used daily for versatile reasons. Its health benefits include antioxidant, anti-inflammatory and anti-bacterial properties. It is also helpful in obesity and weight loss. Moreover, drinking coconut water and coconut milk significantly reduces blood sugar content and controls blood pressure. Needless to say, it is easy to add to your daily diet as well. Simply, grate some coconut flakes on top of tasty dishes, substitute regular milk with coconut milk and regular flour with coconut flour in baking and cooking, etc. you can also drink coconut water as is, it is absolutely delicious! A small cup (100g) of coconut contains:
| Sugar | 6g |
| Carbs | 15g |
| Fiber | 9g |
13. Pumpkin
Autumn is incomplete without pumpkins. They are a Halloween staple after all. Pumpkins are only around for a short while so most people are not aware of their health benefits and low sugar content. Actually, all parts of a pumpkin, that is the flesh, seeds, and leaves are all edible. Each has its own unique advantages and use. Pumpkin flesh is used to make pies, purees, soups, salads, etc. We all know and love the famous Pumpkin spice latte, don’t we? Pumpkin is among the best low fructose fruits out there.
Moreover, you can much on dried & roasted pumpkin seeds as snacks or add them to other tasty recipes. They are packed with antioxidants and iron that lower cholesterol and prevent heart diseases. Some studies highlight pumpkin seeds as sleeping aids to treat insomnia and improve the quality of sleep. 100g of pumpkin contains:
| Sugar | 2.8g |
| Carbs | 7g |
| Fiber | 0.5g |
14. Pineapple
Who doesn’t love a freshly cut slice of pineapple? It is a must for beachy, summer vibes. But did you know that pineapple is also super healthy and low in sugar? In fact, they are rich in many important minerals and oxidants too. Eating pineapple regularly helps reduce chronic inflammation, and prevent diabetes, heart diseases, certain cancers, and arthritis. It is also useful in promoting digestive health. Its nutritional values are:
| Sugar | 10g |
| Carbs | 13g |
| Fiber | 1.4g |
15. Honeydew Melon
Honeydew melon is a perfect low fructose fruit. It is low in sugar but high in nutrients that regulate blood pressure, increase bone density, making them stronger, and is rich in water and electrolytes needed for proper hydration. It also has beneficial applications for the skin. So, enjoy this summer with sweet & scrumptious fruit and get improve your health! A small cup (100g) of honeydew melon has:
| Sugar | 8g |
| Carbs | 9g |
| Fiber | 0.8g |
Benefit Of Low Sugar Fruits
Regardless of the sugar level, fruits are healthier to eat and have so many benefits. There are numerous advantages of low-fructose fruits. Some of them are:
- Helps you in losing weight and maintaining healthy body weight.
- Control blood pressure and blood sugar levels.
- Fight and prevent diseases with their antioxidant properties.
- Improve digestion and IBS symptoms.
- Fulfill daily water requirements of the body and keep you hydrated.
- Make your skin and hair healthy and moisturized.
- Provides essential nutrients to the body.
- Healthy snacks and good mood boosters.
- Aids in reducing the risk of cancer, malnutrition, and anemia
A Word of Caution about Sourcing Fruits
While it is true that fruits are healthy and nature’s gift to mankind. However, it is also true that most fruits available in the market today are not natural. Thanks to technological and agricultural advancements, fruits are genetically modified to be sweeter, have thinner skin, more juice, less fiber, and have longer shelf life. Not to mention all the toxic pesticides that are sprayed; are harmful to human beings. Truly, the fruits that are found in multinational grocery store chains and supermarkets are far from healthy. According to a report by National Geographic, fruits, and vegetables are less healthy today than they use to be.
To ensure that you are actually consuming “healthy”, low-fructose fruits, make sure you source them from a local farmer’s market. These are places where farmers sell their fresh produce directly to customers. It is more ethical as well as healthy. Moreover, only eat fruits that are in season. After all, it stands to reason that any fruit that is growing out of season must have some modifications done to it.
“Keep in mind – Only buy Local and Seasonal Fruits for maximum health benefits.”
How to Incorporate Low Fructose Fruits in a Meal?
Most nutritionists recommend people take at least 2 ½ cups or 1 to 2 fruits daily. This shows the importance of fruit despite the sugar level in our daily routine. Moreover, a healthy diet equipped with low-fructose fruits could lead to rapid weight loss. If you find it hard to add fruits to your diet, we have some suggestions for you.
Breakfast
Those who eat cereals or pancakes for breakfast should add slices of the above-mentioned low fructose fruits to their meal. You can also take a handful of berries with yogurt. Furthermore, you can satisfy your juice craving in the morning with lime water. Adding drops of lime to sparkling water will not only help your digestion but also be good for your skin.
Lunch
For lunch, you can make a salad by adding fruits with low fructose levels. Decorate your plate with avocado, topping with orange slices and berries. Moreover, you can add yogurt to enjoy a full-fruit dessert at noon. Add a few drops of honey if required.
Here are a couple of fruit salad recipes for you to enjoy your healthy low-sugar fruits!
Refreshing Summer Fruit Salad with Mint
Ingredients:
- 1 cup Pineapples
- 3 medium Kiwis
- ½ cup Strawberries
- ½ cup Blueberries
- 1 cup Honeydew melon
- 1 cup Peaches
- 1 whole Orange (half for dressing)
- The juice of 1 Lemon or Lime
- ½ cup Fresh Mint leaves
Directions:
- Dice all the fruits in neat little cubes. Make sure to keep them bite-sized to make it easy to eat.
- Put all the diced fruits in a big container.
- Chop some fresh mint leaves and mix them in with the fruits.
- Pour the juice of one big lime and half an orange over the fruits.
- Mix it well and refrigerate an hour before serving.
- You can also add sparkling water or club soda to this salad and turn it into a refreshing sorbet perfect for a hot summer day!
Avocado Fruit Salad
Ingredients:
- 3 medium avocados
- 1 cup raspberries
- 1 cup blueberries
- ½ cup spiced and roasted almonds
- 1 cup of thinly sliced peaches
- You can add other fruits of your choice as well
Dressing Ingredients:
- ½ cup olive oil
- 1 tbsp. orange zest
- ¼ cup orange juice
- 2 tbsp. balsamic vinegar
- ½ tsp. salt
- freshly ground pepper to taste
Directions:
- Chop and slice all the fruits and put them in a bowl or a plate.
- Mix in almonds. Optionally, you can sprinkle some mint on top as well.
- In a separate bowl, whisk together all the ingredients for the dressing until they are all well-blended.
- Drizzle it liberally on the salad and enjoy!
Dinner
At dinner, you can take the fruit of your choice after the meal. You can also make a low-sugar dessert with fruits or a healthy smoothie. Moreover, you can make overnight oats using some of these fruits and have them for breakfast the next morning. Making a fruit cocktail or mojito drink to have with dinner is also a good idea.
Final Words
There are endless ways to enjoy fresh fruits. You can snack on them as is, add them to your cereal or yogurt bowl, blend them in smoothies, toss them in salads, and whatnot! The important thing is that you find fruits and foods low in fructose and try to incorporate them into your daily diet. Surely, with all of them being high in essential nutrients, your health will improve. Not to mention, these low fructose fruits are safe for diabetics as well.
So, forget about dietary restrictions & high-sugar content and get ready to relish your summer with these scrumptious, mouth-watering, and healthy fruits!
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