I have to stay off disacharides. Where can I get all the b vitamins in?
For B12 you pretty much have to go with meats or get a sublingual B12 as methylcobalamin. Sources for the rest of the B vitamins include pollen, watercress, rice bran, oat bran, nutritional yeast, seaweeds and nettle leaf.
Your intestinal flora also generate B vitamins for the body. Therefore, probiotic sources such as cultured foods and fibers to feed the flora will help.