Fructose malabsorption – also known as dietary fructose intolerance – is a digestive disorder in which the body cannot absorb fructose. This occurs when the small intestine is unable to process fructans properly. As fructose builds up, it results in symptoms associated with irritable bowel syndrome.
Fructose is essentially fruit sugar. It a simple ketonic monosaccharide. Once digested, fructose is absorbed into the bloodstream. It’s then processed by the liver. Common table sugar, sucrose, and corn syrup contain fructose. Most types of fruits and vegetables also contain fructose. This is why when you’re fructose sensitive, you might need to avoid a good number of these foods.
Adopting a Fructose Malabsorption Diet
A person sensitive to fructose should watch the amount of sugar he eats. This prevents discomforts related to fructose malabsorption. A low-fructose diet is recommended for those who cannot process fructose well. Avoidance of these foods will depend on the severity of your sensitivity. We recommend experimenting with different food to determine your level of fructose sensitivity.
A fructose or intolerant person should avoid most types of sweet treats as well as pastries of any kind. Fruits such as apples, cherries, figs and mango contain a high level of fructose. So watch out for those fruits. Veggies like cabbages, artichoke, lentils, and tomato sauces are also high in fructose. Certain types of nuts – like cashews and pistachios – should be avoided if you are in a fructose intolerant diet.
If you can, avoid sweetened drinks like flavored coffees, sodas, and fruit juices at all cost. Always read the labels! Some food items, like gums and zero-calorie drinks, use artificial sugar like sorbitol and xylitol. These should be avoided as well.
There are some types of foods that are easier to tolerate or won’t make you feel ill. As long as the food contains fructose in equal or lesser amounts than glucose, it should reduce symptoms associated with fructose intolerance. These foods include bananas, blueberries, avocados, and cranberries.
Grapefruits, honeydew, and pineapple are best in small amounts. Vegetables like bamboo shoots, celery, chives and bok choy have fructose in an equal or lesser amount than glucose. The same thing goes for scallions, seaweeds, spinach and sweeteners like rice malt, glucose syrup, and malt extract.
Trying The FODMAP Diet
If the littlest amount of fructose makes you ill, consider the FODMAP diet. Also known as the IBS diet, this diet program will remove other troublesome food items you consume. This cuts problematic compounds to protect the small intestines.
If you are serious about watching what you eat, consult a registered dietician or nutritionist. A nutritionist will help identify all the problematic food items that cause sensitivity. If you suspect that you could be fructose intolerant, consult your doctor for a proper diagnosis.
Finally, you don’t have to cut back on all types of fresh fruits from your diet. As long as you take moderate amounts of low-fructose fruits, you should be fine. If you can, take supplements. Most of the nutrients, we need come from fruits and vegetables. Avoiding a large group of fruits and vegetables could cause vitamins and minerals deficiency.