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
cantaloupe Vitamins A, C
cherries Vitamin C, Copper Nightshade, FODMAP (fructose, polyol)
cranberries Vitamin C, Fiber, Manganese, A-type proanthocyanidins
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
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