Fructose and Lactose Intolerance Food List

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

fructose and lactose intolerance food list

Today, we are making our fructose and lactose intolerance food list!

You might be someone who needs to see this timely post. Fructose and lactose Intolerance are two common digestive disorders.

Let’s set up your shopping list in case you suspect that you are having symptoms of lactose and fructose intolerance. What should be in your carts?

Fructose and Lactose

Fructose is found in honey, some fruits and vegetables, and other food; whereas lactose is found in milk and other dairy products.

For example, sugar is an essential part of our diet, but for those who have a fructose intolerance, it may present some problems. Fortunately, there are plenty of foods that are safe and acceptable for the dietary requirements of fructose and lactose intolerant people.

You may have lactose intolerance if you have any of the following symptoms:

  • A bloated feeling after eating dairy products
  • Diarrhea or soft stools
  • Nausea, gas, or abdominal cramps
  • Possible weight loss with no other explanation

On another note, fructose intolerance is a condition that affects the way your body processes fructose. Your body is unable to break down large amounts of fructose, so it builds up in your system and causes problems. If you have fructose intolerance, you may experience diarrhea, nausea, gas, bloating and/or other digestive symptoms.

Vegetables and Fruits

If you are fructose or lactose intolerant, there are some vegetables that make it easy to eat a healthy diet. You’ll want to avoid those high in natural sugars, like carrots and peas.

It’s good to go for leafy greens and cruciferous veggies like kale, broccoli, cauliflower, and cabbage. Other good choices include cucumbers, eggplant, zucchini, lettuce and celery. Since most fruits are high in sugar, you might want to stick to tomatoes and avocadoes.


If you’re one of the many people who are fructose or lactose intolerant, you know that it can be tough to find things to eat. But don’t worry! We’ve got your back with this list of meats that are both safe and delicious—and they won’t make you feel like you’re missing out on anything.

raw meat and herbs
  • Pork: Pork is a lean meat that’s full of protein and iron, which means it’s great for helping to keep your energy levels up while also keeping you full. Plus, pork is easy to cook in a lot of different ways—just make sure it’s not marinated or sauced.
  • Lamb: If you’re looking for something with a little more flavor than pork, try lamb. Lamb has a rich taste, but it’s still pretty mild so it won’t overpower whatever else you’re making. Plus, lamb is super high in protein and low in fat, so it makes an excellent addition to any meal plan.
  • Beef (no marinades or sauces): Beef is another great source of protein and iron that can be eaten plain or cooked up with veggies on top for an easy-to-make meal that will keep your energy levels up throughout the day.


Here are the poultry that you should buy if you are fructose or lactose intolerant:

  • Turkey is a great option for people who can’t eat bread, which is high in fructose. It’s easy to make turkey dinner with some veggies and brown rice.
  • Chicken is another good option for people who have a fructose intolerance. You can make chicken soup, chicken salad or just grill some chicken breasts for dinner.
  • Duck is another great option. Duck has less fat than other types of poultry, so it’s also a healthy choice for those on diets.


  • Salmon is also an excellent alternative for people with fructose intolerance because it’s rich in protein and omega-3 fatty acids—which contribute to the body’s ability to reduce inflammation—but doesn’t contain any sugar.
  • Mackerel is also low in sugar and high in omega-3 fatty acids and protein, making it an excellent option for those who have difficulty digesting lactose or fructose.

You can find cod, salmon, and mackerel at your local grocery store or fish market.


Here are the nuts that you should buy if you are fructose or lactose intolerant:

almonds in a jar
  • Almonds:

These are in a nutshell, the healthiest nut around. They contain lots of monounsaturated fats and have a ton of other vitamins and minerals like calcium, magnesium, potassium, iron, vitamin E and vitamin B1 (thiamine).

Almonds also have a ton of fiber content which can help with weight loss and management as well as cholesterol levels.

  • Walnuts:

Walnuts are rich in omega-3 fats and antioxidants which can help improve heart health. They also contain more than 30% of the daily recommended amount of magnesium which helps to relax muscles including your heart muscles!

  • Hazelnuts:

Hazelnuts are high in monounsaturated fatty acids which means they can reduce your cholesterol levels as well as improve your blood pressure. They also contain lots of fiber which helps to prevent constipation by keeping things moving along smoothly through your digestive tract.

Other nuts that are good for you are cashews, hazelnuts, and pecans.

Food Substitute

If you’re intolerant of fructose or lactose, it can be a challenge to stay healthy and balanced. But there are some great substitutes for the foods we all love that are often made with a lot of these ingredients.

  • Fructose: Fruits and veggies contain fructose, but some people have trouble digesting it. If you’re one of those people, look for substitutes that don’t contain any fructose at all (for example, applesauce). You can also substitute honey or molasses for table sugar.
  • Lactose: Milk contains lactose, so if you’re intolerant of it, look for substitutes that don’t contain lactose. You can substitute sorghum, barley malt, or brown rice syrup in place of milk; and soy, almond, or coconut milk in place of cow’s milk.

One common question that I get from readers is “can lactose intolerant eat yogurt”? Greek yogurt for lactose intolerant folks has always been a popular and recommended alternative.

It’s made with milk that has been strained to remove most of the lactose, so you don’t have to worry about consuming too much dairy in one sitting. Greek yogurt is also higher in protein than regular yogurt, which can help you feel full longer when you’re looking for a snack or meal replacement.

Yogurt with active cultures is another option if you want to add some probiotics to your diet. Probiotics are good bacteria that help maintain a healthy digestive system, so adding them to your diet can be beneficial for your health overall.

If you can’t consume yogurt all the time but are keen on adding probiotics to your diet, try gut supplements such as Optima, which helps your tummy heal its issues, and promote better gut health.

Foods High in Lactose and Fructose – What Foods To Avoid?

Now that we have listed down what can lactose intolerant people eat, let’s check out which foods they need to avoid:

glass of fruit juice with fresh fruits
  • Dairy products
  • Processed foods
  • Fruit juices and smoothies
  • Sweetened beverages
  • Honey, agave nectar, and high fructose corn syrup

Zero Tolerance: Answering Some of Your Frequently Asked Questions

What is Fructose Malabsorption Disorder?

Fructose malabsorption disorder is a condition that occurs when you have trouble absorbing fructose, a sugar found in many fruits and vegetables. This can cause symptoms like bloating, gas, and diarrhea.

People with fructose malabsorption disorder usually also have lactose intolerance. This means they cannot process lactose, another type of sugar found in milk and other dairy products. These are the people who would need to follow a lactose intolerant diet plan.

How To Get Vitamin D and Calcium Without Dairy?

In case you’re wondering how can a person with lactose intolerance obtain dietary calcium, there are the ways. Getting enough vitamin D and calcium can be challenging for people who are intolerant to dairy. Luckily, there are many other sources of the nutrients you need!

  • Vitamin D: You can get vitamin D from foods like salmon, sardines, eggs, beef, chicken breast, and mushrooms. You can also take a supplement if you don’t get enough from food.
  • Calcium: You can find calcium in leafy greens such as kale and spinach, almonds, broccoli, beans and legumes (like tofu), tofu, sardines and salmon with bones (they’re high in calcium), quinoa (cooked or sprouted), fortified juices (like orange juice), fortified cereals (like Cheerios), dark chocolate (80% or higher cocoa content).


So, there you have your food list for your fructose and lactose intolerance diet. Hopefully, this list has given you a good idea of some of the foods that you can enjoy when your body needs to be fructose and lactose intolerant friendly.

These are the best that I could round up, that were also recommended by doctors and other health care professionals. If there are any others out there, then please let me know in the comment section below!

Check out my other new post and know the difference: : dairy allergy vs lactose intolerance. Keep checking in for more healthy food lists and meal plan ideas! Together, let’s talk about how we can live healthier, stronger, and longer lives! Be SuperHumn!

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