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Fructose in Fruits

Fructose in Fruits

Information on Fructose Malabsorption

•Fructose is a type of sugar found in almost all fruits, honey, and in many vegetables.

•Some people face a problem called Fructose Malabsorption. It occurs if they aren’t able to absorb fructose in their small intestine properly.

•Some of the common symptoms include bloating, pain, nausea and diarrhea or watery stools.

•It can occur in healthy infants, children and adults, as well as those with functional bowel disease such as Irritable Bowel syndrome.

•Fructose tolerance depends on dose, small quantities may not cause symptoms.

•After an initial low fructose diet for 4-6 weeks, high fructose foods may be slowly re-introduced to find tolerance level.

•Fructose can take up to 3 days to pass through the digestive tract, start by trying a small amount every four days. If this is OK, try having it more frequently, build up the quantity. Cut back again if symptoms start to recur.

 

Hereditary Fructose Intolerance (HFI) is a rare genetic condition which causes severe toxic symptoms. It requires strict avoidance of fructose, and ongoing medical treatment. The advice in this pamphlet is not suitable for this condition.

Fructose is found in most fruits, honey and some vegetables, but not all foods that contain fructose need to be avoided. How well fructose is absorbed depends on the concentration of other kinds of sugars in the food, such as glucose, sucrose and sorbitol.

*Glucose and Dextrose can improve absorption, especially if there is more glucose than fructose (a high glucose to fructose ratio)

*Sucrose (cane sugar) is broken down during digestion into equal amounts of glucose and fructose, and may be tolerated in small amounts. However, large amounts of sucrose will release too high a total load of fructose.

*Sorbitol is a sugar alcohol found in some fruits, and is often used as a sweetener. Sorbitol will usually decrease fructose absorption, and worsen symptoms.

*Some people will also have a problem with fructans, which are fructose units linked in long chains. Wheat, in particular, has significant levels of fructans.

 

Dietary Treatment

•In some cases, simply cutting out fruit juice may be enough to alleviate symptoms. For infants, whole or mashed/pureed fruit is recommended instead of juice, Fruit juice intake should be no more than about half a cup per day.

•Some people will need to limit or avoid common problem foods to control symptoms

•Very sensitive people may require even greater restriction of fruit and vegetables, if symptoms persist.

 

Common Problem Foods

The following foods are either high in total fructose content, contain a higher ratio of fructose compared to glucose, or contain significant amounts of sorbitol or fructans.

 

Fruits

 

 

 

*Apple

*Cherry

*Grape

*Guava

*Honeydew

*Lychee

*Mango

*Paw Paw

*Persimmon

*Pear

*Quince*

*Watermelon

 

 

 

*Large amounts of dried fruit or fruit juice

*Foods containing apple or pear concentrate

*Large amounts of stone fruit (sorbitol)

*Plum sauce, sweet and sour sauce

 

Vegetables     (fructans)

 

 

 

*Artichoke

*Asparagus

*Chickory

*Leek

*Onion

*Radicchi

*Spring onion

 

 

 

 

 

*Tomato paste, chutney, barbeque sauce

 

 

*Coconut milk and cream

 

 

*Honey

 

 

 

*Foods with a lot of High Fructose Corn Syrup, or corn syrup solids

*Large amounts of high sugar foods, such as soft drinks, cordials and confectionary

*Large amounts of wheat (fructans)

 

Reference: “Irresistibles for the Irritable”, Sue Shepherd, Dept. of Food and Nutrition Services, University of Iowa Allergy Advisor Digest

 

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What is Dietary Fructose Intolerance?

What is Dietary Fructose Intolerance?

Dietary Fructose Intolerance or DFI is a dietary disorder that occurs when the body’s digestive system is incapable of absorbing fructose properly.  For those who may not be familiar, fructose is a naturally occurring sugar found in fruits, honey and some vegetables. High concentrations in the form of corn syrup are also used to sweeten many processed foods and beverages.

When individuals who are intolerant to fructose consume these foods, they often experience uncomfortable symptoms, such as bloating, cramps, gas, diarrhea, fatigue and weight loss. These symptoms occur because the body cannot fully absorb the natural sugar in the small intestine during the digestive process.  As a result, in the large intestine naturally occurring bacteria break down undigested fructose into carbon dioxide and hydrogen gases, as well as short chain fatty acids.

Research studies show that dietary fructose intolerance is associated with several conditions, including an increase in plasma and liver triglyceride levels, a moderate elevation of amylase and lipase-enzymes in blood levels,  lower Vitamin E, Vitamin C and glutathione activities, the onset of mental depression and more.

Unfortunately, it is not clear exactly what causes DFI. However, some theories suggest that bacteria, health conditions such as celiac disease, intestinal injury and medical treatments such as chemotherapy and radiation may be involved.

Dietary fructose intolerance is a fairly common condition. In contrast, it is very different from hereditary fructose intolerance (HFI), which is a genetic disorder and can result in serious health complications, including liver disease and mental retardation if left untreated.

 

Diagnosing Dietary Fructose Intolerance

A series of noninvasive hydrogen breath tests can identify those who have DFI. A Fructose Intolerance Breath Test checks for the presence hydrogen. A high level of hydrogen indicates a positive finding.  Additional tests may be indicated including:

  • Lactose Breath Test

  • Glucose Breath Test

  • Sucrose Breath Test

  • 3C stable Radioisotope

 

Prior to taking the tests, specific instructions will be given on how to prepare, including what can and cannot be consumed during the 24 period before testing.  It is important that patients follow the instructions closely; otherwise, test results will not be accurate.

 

Treating DFI with Diet

To date researchers have not been able to discover an enzyme that would help break down fructose. Until then, fructose intolerance is treated or managed by restricting the amount of foods and beverages containing fructose in the diet. Additionally, a simple sugar, dextrose, may be used as a substitute.

 

RECOMMENDED SITES TO VISIT FOR MORE INFORMATION

http://web.archive.org/web/200502041627 … Basics.htm

http://www.coeliac.com.au/Fructose-Malabsorption-Guide.html

 

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Reading Food Labels for Fructose Malabsorption

Reading Food Labels for Fructose Malabsorption

In the table below there are lists of foods safe to eat, and to avoid in fructose malabsorption (FM), according to several dietitians and fructose malabsorbers recommendations. The list may serve only as the orientation, since absorption of fructose and other nutrients may vary considerably among individuals with fructose malabsorption, so everyone should make lists of not/allowed foods and their tolerable amounts, according to personal experience. In small children, fructose absorption often improves with age.

NOTE: the list of safe foods is pretty strict. A person with mild fructose malabsorption will be probably able to safely eat most foods from to try list and even some foods from to avoid lists.

Individuals with fructose malabsorption often have lactose, glucose or gluten intolerance, so they might need an additional lactose-free, sugar-free, gluten-free or FODMAP diet.

 

Foods to Avoid

Foods Safe to Eat

Agave syrup (in Tex-Mex foods, tequila, margaritas, soft drinks), caramel, Chinese rock sugar, corn syrup solids, fructose, fruit juice concentrate, golden syrup (cane syrup), High Fructose Corn Syrup (HFCS), honey, invert sugar (treacle), licorice, molasses, raw sugar (Turbinado, Demerara, jaggery, palm sugar gur); sweets in excess (>50g), soft drinks with sucrose (>375 mL); Sugar substitutes: hydrogenated starch hydrolysates (HSH), sorbitol, stevia, sucralose.

Acesulfam potassium (Nutrinova, Sweet One, Sunnett, Ace-K, Acesulfame K), dextrin, erythritol, glucose (dextrose, glucodin), glycogen, maltodextrin (modified starch), moducal, trehalose.

Apples, cherries, dates, figs, grapes (black), guava, honeydew melon, lychee, mango, nashi fruit, papaya, pears, persimmon, plumes, prunes, raisins, star fruit, sultana, quince, watermelon. Dried fruits, fruit compotes and jams in general.

Cumquat, grapefruit, lemons, limes.

Artichoke, eggplant, green peppers, green cabbage, kale, leeks, lettuce (iceberg), pickles (e.g. sweet cucumbers), radishes, squash, tomatoes, turnips, watercress.

Bouillon, celery, escarole, hash browns, mustard greens, pea pods (immature), potatoes (white), pumpkin, shallots, spinach, Swiss chard.

Brown rice, sweetened breakfast cereals (or with raisins, honey).

Barley, breads and pasta without fructose or gluten-free, wheat-free rye bread, corn meal (degermed), cornflakes (non-flavoured), grits, grouts, oatmeal, porridge (cooked oatmeal), plain muffins, rice (white), rice or buckwheat noodles, rye flour, tortilla

Meat, fish (if processed, sweetened, or commercially breaded); coconut milk/cream.

Meat (fresh, not commercially breaded), fish (fresh or tinned without sauce), other seafood, eggs, grains, nuts, seeds: amaranth, flax seed, millet, poppy, pistachios, sesame, tahini, sunflower

Sweetened milk products, ice cream

Plain, unsweetened milk, yogurt, cheese.

Sauces: Barbeque, Sweet & Sour, Hot mustard, chutney, ketchup, relish, soy sauce, vinegar (apple cider, balsamic);

Spices: chervil, dill weed, ginger, hot chilli pepper, pumpkin pie seasoning.

Basil, bay, cinnamon, cumin, curry, marjoram, oregano, parsley, rosemary, thyme.

Fruit juices (apple, apricot, mango, orange, pear, peach, prune, sweat cherry), soft drinks with sorbitol or HFCS; alcohol (except dry white wine); powdered sweetened beverages, sweetened milk/vegetable/soy drinks, coffee substitutes with chicory.

Water: tap water, non-flavoured bottled water, mineral water, tea, coffee (not chicory based coffee substitutes).

 

Information sourced from healthhype.com

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Fructose Intolerance

Fructose Intolerance

What a minefield diet is?  We think we are doing the right thing using fructose (fruit sugar) instead of other refined sugars.  But are we?

 

Sensitivity to sugars like lactose, fructose and sorbitol is largely undiagnosed, but responsible for stomach bloating and intestinal distress in millions. These substances are used extensively in manufactured foods due to sweetening power and low cost.  The genetic pre-disposition plays a role and more so the quantities ingested in combination with other elements.

The difference between Fructose intolerance and malabsorption is this:

Hereditary Fructose intolerance (HFI) is a quite rare genetic condition where the enzyme for breaking down Fructose is not produced. With HFI it is vital to observe a strict Fructose-free diet. Otherwise there is risk of serious disease including liver failure (sometimes fatal).

Fructose malabsorption on the other hand is much more common and affects about 30% of people. Certain special cells (epithelial cells) on the surface of the intestine are not available to assist the digestive process.

Did you know that in experiments they inserted a camera down someone’s esophagus at the same time as putting sugar down they’re to see what it would do?  The result was inflammation.  Imagine your mouth tissues are the same soft vulnerable tissue all the way through your digestive tract.  Constant bombardment of sugars not in their natural context i.e. in fruit, vegetables.  Not only does this cause some of the above mentioned symptoms but also can cause valuable nutrient absorption to be impaired.

When we get down to it, it is a matter of what form of sugar we are ingesting and how often.

 

Article submitted by Kim Samsa Naturopath 2009

 

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Foods that Contain Excess Fructose

Foods that Contain Excess Fructose

 

Apples

Cantaloupe/Rockmelon

Corn Syrup

Fruit Juice Concentrate

Guava

Fructose

Honey

Honeydew Melon

Lychee

Mangoes

Nashi

Persimmon

Pears

Quince

 

 

Fructan food sources:

   

Artichokes

Brussels Sprouts

Chicory Root

Dandelion tea

Fructo-Oligosaccharides

Garlic

Inulin

Leeks

Onion

Onion Powder

Spring Onions

Shallots

Rye

Wheat

 

 

Sorbitol Food sources:

   

Apples

Apricots

Cherries

Nectarines

Pears

Peaches

*Gums, mints, confectionery

(often contain sorbitol)

420,421,967,965,953

 

Raffinose Food sources:

   

Brussels Sprouts

Cabbage

Chickpeas

Green & yellow beans

Legumes

Lentils

Onion

 

   

Lactose Food sources:

   

High in Lactose

Moderate in Lactose

Lactose Free

Evaporative Milk

Cottage Cheese

Tasty Cheese

Custard

Cream Cheese

Parmesan

Milk

Ricotta Cheese

Gouda

Milk Powder

Sour Cream

Edam

Ice cream

Yoghurt

Fetta

   

Mozarella

   

Blue cheese

   

Brie

   

Camembert

   

Jarlsberg

   

Swis

 

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