The Best Fructose Free Snacks

If you or your child live with fructose malabsorption or intolerance, it can be tough to find easy “grab and go” foods. That’s why I wanted to share our family’s top ten fructose free snacks. Some are homemade, some are brands we’ve come to rely on. As always, double check the ingredients and try a sample of all foods first. Everyone’s tolerance levels are different, but I hope you’re able to find a few favorites on our list of the best fructose free snacks.


Our favorite brand is Skinny Pop, but it’s easy to buy plain popcorn kernels and pop them in an air popper or on your stovetop. Store in an airtight container.


Cabot Cheese is our favorite brand, because we also need lactose free, but cheeses are naturally fructose free so you can enjoy any variety your prefer! Plain yogurt and cottage cheese are also good snacking options with lots of protein.


Almonds, cashews, pistachios, pecans, walnuts – there’s so many delicious choices! I love grabbing Blue Diamond’s 100 calorie packs to keep in my bag, but nuts are a great, filling option, for a fructose free snack!

Frusano Brand Foods

They’re a bit of a splurge, but sometimes I get some Frusano brand candy, cookies, or mixes. It makes lunch or after soccer snack time a bit more special. Everything Frusano makes is low fructose so I don’t need to worry about double checking all the ingredients.

Homemade Chex Mix

I love making Chex Mix. It’s so easy; why would I buy the premade varieties with questionable ingredients? We always have a big bowl on hand for football games or movie night.

Hard Boiled Eggs

This might be a controversial choice! I know not everyone likes hard boiled eggs, but our family does. I will make a big batch and we’ll have them for snacks, or sometimes I’ll make egg salad to have with gluten free crackers, or low FODMAP deviled eggs. If your family doesn’t like them plain, maybe try dressing them up!


You might think of edamame, as a side dish, but served warm with sea salt-they make great snack! Or you can buy them roasted and take them to go. Both variations are packed with plant protein!

Fructose Free Chocolate Muesli Bars

Christie from Childhood 101 shares a great recipe for when you want something healthy, sweet, and fructose free-it is possible! This recipe makes 16 bars, hopefully enough to last your family for a few days!

Beef Jerky

You do need to be careful to read the ingredients, but we’ve found a low FODMAP brand of jerky that is safe for those with fructose malabsorption. If you thought you couldn’t enjoy jerky- give Good Fod Foods a try!

Dark Chocolate

If you want to be 100 percent certain your chocolate is no/low fructose, purchase the Frusano brand. However, we’ve found that dark chocolate (we go 72% or higher) works for us in small amounts, and is a great sweet treat!

I hope I gave you at least a couple new ideas! Let me know if I missed any of your favorite; be sure to share them in the comments below.

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