What can I eat if I have sugar intolerance?: A Guide to a Low-Sugar Diet

October 15, 2025 •

5 min read

Up to one-third of adults may experience sugar intolerance symptoms like bloating, gas, and abdominal pain due to difficulty digesting certain sugars. If you're asking, 'What can I eat if I have sugar intolerance?', shifting your diet to focus on whole, unprocessed foods is a key strategy for managing your symptoms effectively.

Quick Summary

A diet for sugar intolerance focuses on whole foods like lean proteins, healthy fats, and fiber-rich vegetables, while limiting or avoiding processed foods, refined sugars, high-fructose items, and common trigger beverages.

Key Points

Identify Your Triggers: Sugar intolerance is not an allergy but a difficulty digesting specific sugars, such as lactose, fructose, or sucrose, due to enzyme deficiencies.
Focus on Whole Foods: Build your diet around unprocessed foods like lean proteins, healthy fats, whole grains, and non-starchy vegetables to avoid hidden sugars and support stable energy levels.
Become a Label Detective: Always read food labels to identify and avoid hidden sugars, which appear under many different names like sucrose, maltose, and high-fructose corn syrup.
Choose Fruits Wisely: Opt for lower-fructose fruits like berries, kiwifruit, and oranges in moderation, and consider pairing fruit with protein to manage your intake.
Explore Alternative Sweeteners: Some alternatives like stevia and monk fruit extract are generally suitable, but others like sugar alcohols (e.g., xylitol) can cause digestive issues. Consult a professional before adding them to your diet.
Consult a Professional: For a personalized approach, especially if you have other health conditions, speak with a healthcare provider or a registered dietitian.

Understanding Sugar Intolerance

Sugar intolerance is a digestive issue, not an immune-system-related allergy, that occurs when your body cannot properly break down certain types of sugar. This is typically due to a deficiency in the specific enzymes needed for digestion. When undigested sugar reaches the colon, it ferments and causes a range of unpleasant gastrointestinal symptoms. Common types of sugar intolerances include:

Lactose Intolerance: A deficiency of the enzyme lactase, which is needed to digest the sugar (lactose) found in milk and dairy products.
Fructose Malabsorption: A condition where the small intestine has difficulty absorbing fructose, the sugar naturally found in fruits, vegetables, and honey.
Sucrose Intolerance (CSID): The inability to digest sucrose (table sugar), which is broken down by the sucrase-isomaltase enzyme.

The Pillars of a Sugar-Intolerance-Friendly Diet

Managing sugar intolerance requires a strategic approach to your diet, emphasizing whole, nutrient-dense foods and becoming an expert label reader. The foundation of this eating plan involves prioritizing natural and unprocessed ingredients that provide sustained energy without triggering symptoms.

Focus on Whole, Unprocessed Foods

Filling your diet with whole foods is one of the most effective strategies for reducing your sugar intake and managing intolerance symptoms. These foods provide essential nutrients and fiber, which aid in digestion and help stabilize blood sugar levels. Opt for ingredients that are as close to their natural state as possible, such as fresh vegetables, lean proteins, and whole grains. This approach helps you avoid the hidden sugars and additives prevalent in packaged and processed goods.

Becoming an Expert Label Reader

Added sugars are often hidden in surprising places, including ketchup, salad dressings, and some breads. A crucial skill for anyone managing sugar intolerance is learning to identify these hidden sources on food labels. Look for common sugar aliases such as sucrose, glucose, fructose, maltose, high-fructose corn syrup, and molasses. Choosing simple, home-cooked meals is a reliable way to maintain full control over the ingredients in your food.

Navigate Natural Sugars in Fruits

While fruit is generally healthy, some types are higher in fructose and can trigger symptoms in sensitive individuals. The key is moderation and choosing lower-sugar options, such as berries, oranges, and cantaloupe. Pairing fruit with protein or healthy fats, like having an apple with almond butter, can also help regulate blood sugar spikes.

What to Eat: Your Sugar-Intolerance-Friendly Food List

Proteins: Lean protein sources like chicken, fish, tofu, and eggs are naturally sugar-free and help you feel full and energized.
Vegetables: Most non-starchy vegetables are excellent choices. Enjoy leafy greens (spinach, kale), broccoli, cauliflower, carrots, and bell peppers.
Fruits: Stick to low-fructose options like berries (strawberries, raspberries, blueberries), oranges, kiwifruit, and cantaloupe.
Whole Grains: Whole, intact grains such as brown rice, quinoa, and oats (rolled or steel-cut) provide fiber and energy.
Healthy Fats: Healthy fats from avocados, nuts (almonds, walnuts), seeds (chia, flax), and olive oil are important for a balanced diet.
Dairy/Alternatives: Opt for unsweetened plain Greek yogurt, hard cheeses (which are naturally low in lactose), or dairy-free alternatives like unsweetened almond or soy milk.

Foods to Avoid or Limit

Refined Sugars: Table sugar, brown sugar, honey, maple syrup, agave nectar, and molasses should all be avoided.
Sugary Drinks: This includes soda, fruit juices, sweetened coffee/tea, and energy drinks, which are often packed with added sugars.
Processed and Packaged Foods: Many processed snacks, baked goods, cereals, and sauces contain hidden sugars. Always read the label.
High-Fructose Fruits: Be mindful of portion sizes for fruits higher in fructose, such as apples, pears, mangoes, and dried fruits.
Lactose-Heavy Dairy: For those with lactose intolerance, avoid or limit traditional milk, yogurt with added sugar, and ice cream.

Comparing Sweeteners: Alternatives vs. Common Sugars


Sweetener Type	Suitability for Sugar Intolerance	Notes
Stevia	Generally suitable	A plant-derived, calorie-free sweetener with a low glycemic impact. Used in moderation, it is a popular option.
Monk Fruit Extract	Generally suitable	A natural, calorie-free sweetener derived from monk fruit. Also has a low glycemic impact.
Erythritol	Generally suitable	A sugar alcohol with very few calories. Avoid overconsumption, as it can cause digestive upset in some.
Xylitol	Use with caution	A sugar alcohol that can cause bloating and digestive issues in some people. Use sparingly and monitor your reaction. also mentions potential heart risk in some research.
Allulose	Use with caution	Naturally occurring sugar found in small amounts in some foods. Has minimal calories and doesn't affect blood sugar, but long-term safety data is still being gathered.
Sucrose (Table Sugar)	Avoid	The most common sugar, poorly digested by those with sucrose intolerance. High glycemic impact.
High-Fructose Corn Syrup	Avoid	A common sweetener in processed foods that can exacerbate symptoms for those with fructose malabsorption.

Creating a Practical Meal Plan

Day 1

Breakfast: Veggie omelet with spinach, mushrooms, and bell peppers. Serve with a side of avocado.
Lunch: Grilled chicken salad with mixed greens, cucumber, and a simple olive oil and vinegar vinaigrette.
Dinner: Baked salmon served with roasted broccoli and a side of quinoa.
Snacks: Plain Greek yogurt with a small handful of berries or a serving of nuts.

Simple Swaps for a Sugar-Free Lifestyle

Instead of: Sugary yogurt, Swap with: Plain Greek yogurt with fresh fruit.
Instead of: Ketchup, BBQ sauce, Swap with: Homemade mint or herb chutney, or simply use lemon juice and spices.
Instead of: Sugary cereals, Swap with: Plain oatmeal or wholemeal toast.
Instead of: Soda or juice, Swap with: Water infused with cucumber or berries, or unsweetened herbal tea.
Instead of: Desserts and candy, Swap with: Dark chocolate (70%+ cacao), a baked apple with cinnamon, or a handful of nuts.

Conclusion

Navigating a diet with sugar intolerance is a journey of understanding your body's specific triggers and making informed food choices. By focusing on whole, unprocessed foods and becoming vigilant about reading labels, you can create a diet that is both nourishing and delicious. It's about retraining your taste buds to appreciate natural flavors and finding simple, healthy substitutions for sugary items. While these strategies can make a significant difference, remember that individual tolerances vary. It is always best to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations and to ensure you are meeting all your nutritional needs. Finding the right balance will lead to better digestive health, increased energy, and an overall improved quality of life. For more resources on gut health and dietary management, consider visiting reputable medical websites like the Mayo Clinic.

Frequently Asked Questions

The most common types of sugar intolerance are lactose intolerance, caused by a lactase enzyme deficiency, and fructose malabsorption, where the small intestine struggles to absorb fructose.

Sweeteners like stevia and monk fruit are generally suitable, as they have a low glycemic impact. However, some sugar alcohols like xylitol can cause digestive discomfort for some people, so use with caution and monitor your reaction.

Yes, but in moderation, and it is best to stick to lower-fructose fruits like berries, oranges, and cantaloupe. Pairing fruit with protein or fat, such as having berries with plain yogurt, can also help regulate your body's response.

Check the ingredient list for common names of sugar, including sucrose, maltose, glucose syrup, and honey. Many processed products, from sauces to cereals, can contain hidden sugars, so always read the label carefully.

Yes, whole grains like brown rice, quinoa, and oats are generally safe and encouraged. They contain fiber that helps regulate blood sugar. It is refined grains like white bread and pasta that should be limited.

Safe drink options include plain water, herbal teas, black coffee (unsweetened), and unsweetened milk alternatives like almond or soy milk. It is important to avoid soda, fruit juice, and other sugary beverages.

Yes, as your body adjusts and your taste buds reset, your sugar cravings will likely decrease over time. Focusing on a balanced diet with protein, fiber, and healthy fats helps to stabilize blood sugar and reduce cravings naturally.