Fructose Intolerance Snack Ideas

Finding fructose intolerane snack ideas is challenging!

A diagnosis of fructose intolerance or fructose malabsorption disorder can be frightening; especially during meals and snacks.

I am a list-maker by nature, and I quickly saw how keeping a running list of “friendly” foods could help our family. The list could be sent anywhere it was needed.

I like having a list of favorite foods to look at when planning my week. I can sprinkle in a few new and different things each week along with the favorites. It keeps squawking to a minimum. Also, those favorites have already been screened through the no-can-do list.

Lastly, there are occasionally some foods that meet all of the requirements that still cause a problem. I want to keep a list of those so I do not replicate the experience.

A word of warning: What may work for one person may not work for another. The lists have been generated by many people, and you will want to try each one individually to see how it works for you.

Read on below the invitation for some great ideas!

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"Friendly" Food and Snack Ideas

Breakfast Ideas:

Coffee with stevia

Milk (it contains lactose, not fructose)


Eggs and egg dishes


Rice milk

English muffins


Gerber baby food chicken sticks


Pancakes with sugar-free syrup

Midday and Evening Snack Ideas:

Granola bars

Pita chips and hummus

Baked potato chips (check your label)

Beef jerky

Chicken sticks


Tortilla chips and salsa



Celery and low sugar peanut-butter

Stuffed grape leaves

Nuts (walnuts, cashews, peanuts, sunflower seeds, ect.)

Diet soda


Meat and fish

rice and pasta

Foods to Avoid

“Sugar Free” Cookies and pastries (while they are made with sorbitol, the body doesn’t seem to recognize the difference)

Processed meats (they still contain sugars and nitrates)

Wheat or rye based breads as they still contain a lot of fructans

Honey, agave syrup, sugar alcohols, or other “alternative” sugar (the body doesn’t know the difference)

Certain fruits (use the observation log to experiment with fruit as some can be tolerated)