If you’ve been diagnosed with sucrose intolerance, often manifesting as Irritable Bowel Syndrome (IBS), you may have experienced digestive discomfort after consuming sugary foods. A sucrose intolerance diet, prescribed by your doctor or a registered dietitian, requires carefully avoiding foods high in sucrose. This comprehensive guide details What Foods Contain Sucrose, helping you navigate this challenging dietary restriction.
Disclaimer: This information is intended for educational purposes only and does not constitute medical or nutritional advice. Always consult with your physician and a registered dietitian specializing in gut health before making significant dietary changes. This information may not be suitable for individuals prone to disordered eating or recovering from an eating disorder.
Understanding Sucrose
Sucrose, commonly known as table sugar, is a disaccharide composed of one glucose molecule and one fructose molecule. People with sucrose intolerance have difficulty digesting sucrose due to a deficiency in the enzyme sucrase-isomaltase. Identifying foods high in sucrose and limiting their consumption is crucial for managing symptoms.
Identifying Foods High in Sucrose
Sucrose occurs naturally in fruits, vegetables, starches, nuts, and sweeteners. Ironically, many “low FODMAP” foods can be high in sucrose, explaining why some individuals with sucrose intolerance feel worse on a low FODMAP diet. Many processed foods are also high in sucrose due to added sugars and flours.
Foods containing at least 1 gram of sucrose per 100 grams are generally considered high in sucrose. (1)
High Sucrose Foods List
This list serves as a reference for identifying foods that may trigger IBS symptoms in individuals with sucrose intolerance. Keeping an IBS food diary in conjunction with this list can help you pinpoint your individual trigger foods.
Fruits High in Sucrose
- Apples
- Apricots
- Bananas
- Cantaloupe
- Citrus fruits (oranges, grapefruit, clementines, tangerines, mandarin oranges, tangelos)
- Dates
- Guava
- Honeydew melon
- Mango
- Passion fruit
- Peaches
- Pineapple
Vegetables High in Sucrose
- Beets
- Butternut squash
- Carrots
- Green peas
- Onions
- Parsnips
- Pumpkin
Herbs and Spices Containing Sucrose
- Garlic
Legumes and Proteins
Individuals with sucrose intolerance can typically consume meats, poultry, and fish/seafood that are not prepared with high-sucrose sauces or seasonings (e.g., barbecue sauce or garlic).
The following plant-based protein sources are naturally high in sucrose and/or starch, which converts to sucrose during digestion:
- Black beans
- Black-eyed peas
- Chickpeas (garbanzo beans)
- Edamame
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Pinto beans
- Soybeans
- Split peas
Starches
Many individuals with sucrase-isomaltase deficiency struggle to digest starches effectively. (2) While some practitioners recommend eliminating all starches, this may not be practical or nutritionally sound. Refined, processed grains tend to convert to sucrose more rapidly than minimally processed whole grains like oats and barley.
High-sucrose starches include:
- All-purpose flour
- Cassava
- Corn and corn flour products
- Breads and pastries (muffins, bagels, croissants, coffee cake, etc.)
- Commercial crackers, croutons, breadcrumbs
- Cereals
- Granola and granola bars
- Mainstream pancakes/waffles
- Popcorn
- Potatoes
- White rice
- Sweet potatoes
- Tapioca starch
- Wheat flour and whole wheat
- Yams
Sweeteners to Avoid
- Beet sugar
- Brown sugar
- Cane sugar
- Coconut palm sugar (coconut sugar)
- Confectioner’s sugar
- Date sugar
- Date syrup
- Dates
- Domino sugar
- Granulated sugar
- Maple sugar
- Real maple syrup
- Sugar in the Raw®
- Turbinado sugar
Condiments and Commercial Foods
Many commercially prepared condiments contain added sugar in the form of sucrose. Always check ingredient lists!
- Any food containing starch (flour), and/or “sugar,” “sucrose,” “maple syrup,” or “coconut sugar” as an added ingredient.
- Commercial candy and chocolate
- Commercial “health foods” (flavored yogurt, protein bars, protein shakes, protein powders)
- Coffee cake
- Commercially made condiments (ketchup, sweet relish, barbeque sauce, bread & butter pickles, tomato sauce with added sugar)
- Commercially made jams/jellies
- Commercially made salad dressings with added sugar
- Cookies
- Desserts
- Ice cream
- Maltodextrin (starch additive)
- Nutella
- Processed meats cured with sugar
Beverages
Carefully inspect the ingredient lists of processed beverages for the sweeteners listed above and high-sucrose fruits/vegetables.
- Commercial coffee drinks and coffee creamers
- Commercial meal replacement drinks/supplements (Boost, Ensure)
- Energy drinks or iced tea sweetened with high-sucrose sweeteners
- Juices made with high-sucrose fruits/vegetables/sweeteners
- Sodas or sports drinks with high-sucrose sweeteners
- Sweetened nut milks
Miscellaneous
- Nuts
- Nut butters
- Nutella
Navigating a Sucrose Intolerance Diet
This list provides a starting point for identifying potential trigger foods. Remember that individual tolerances vary. Work with a registered dietitian to personalize your diet and determine which foods you can safely consume. Keeping a food diary, as mentioned, is extremely helpful.
Final Thoughts
Managing a sucrose intolerance requires careful attention to food labels and a willingness to experiment. This information is only relevant if you have a confirmed sucrase-isomaltase deficiency and have been prescribed a sucrose intolerance diet by a healthcare professional.
If you suspect you have a sucrose intolerance, start by logging your food intake and IBS symptoms in a food diary. Consult with your doctor and a registered dietitian to determine if testing is necessary. If you have an eating disorder, consult a registered dietitian specializing in eating disorders before starting any elimination diet. Many individuals with acquired sucrose intolerance can reintroduce some high-sucrose foods during their healing process.
