1 serving of fruit (berries are best) or starch (like sweet potato), but only at dinner.The goal is to limit fructose until you are no longer insulin resistant. If you are already lean and athletic, more fructose from fruit is fine.
Food | Good Source of: (10% or more of RDA) | Cautions |
african mango | FODMAP (fructose) | |
apples | Fiber | FODMAP (fructose, polyol), Fructose |
apricot | Vitamins A, C | FODMAP (polyol) |
avocados | Vitamins C, E, K, B2, B3, B5, Fiber, Folate, Potassium, Copper, Healthy Fat | FODMAP (polyol), Histamine |
banana | Vitamins C, B6, Fiber, Manganese | Fructose, Histamine-release |
blackberries | Vitamins C, K, Fiber, Copper | FODMAP (polyol) |
blueberries | Vitamin K | Fructose |
camu-camu | ||
cantaloupe | Vitamins A, C | |
cherries | Vitamin C, Copper | Nightshade, FODMAP (fructose, polyol) |
cranberries | Vitamin C, Fiber, Manganese, A-type proanthocyanidins | |
figs | FODMAP | |
goji berries | Nightshade, FODMAP | |
grapefruit | Vitamins A, C | FODMAP, Histamine-release |
grapes | Vitamins C, K, Copper | FODMAP (fructose) |
honey dew melon | Fructose | |
indian gooseberry | Vitamins A, C, Fiber | |
kiwi | Vitamins C, E, K, Copper, | Fructose |
lemon | Vitamin C | |
lime | ||
mango | Vitamins A, B-6, C | FODMAP (fructose) |
nectarine | FODMAP (polyol), Fructose | |
olives | Vitamin E, Iron, Sodium, Copper, Healthy Fat | |
orange | Vitamin C | Fructose, Histamine-release |
papaya | Vitamins A, C | Fructose, Histamine-release |
passion fruit | Vitamins, A, C, Riboflavin, Fiber, Iron, Phosphorus | |
peach | Vitamins A, C | FODMAP (polyol), Fructose |
pear | FODMAP (fructose, polyol), Fructose | |
pineapple | Vitamin C | Histamine-release |
plums | FODMAP (polyol) | |
pomegranates | Vitamins C, K, Fiber | FODMAP |
raspberries | Vitamin C, Fiber, Manganese | |
strawberries | Vitamin C, Manganese | Histamine-release |
tangerines | Vitamins A, C | |
tomatoes (all types) | Vitamins A, C | Nightshade, Histamine-release |
watermelon | Vitamins A, C, Citrulline | FODMAP (polyol, fructose), Fructose |