What Is Fructose Free?

Fructose is a simple carbohydrate found in a variety of foods. Some individuals are fructose intolerant and therefore need to know the sources of fructose. However, finding foods containing no fructose might be a challenge. Furthermore, having a low-fructose diet with favorable fructose-containing foods, as opposed to a fructose-free diet, is more realistic to minimize symptoms of fructose intolerance.

Chemical Characteristics

Fructose is one of the three mono-saccharides, a single-molecule simple sugar. The other two are glucose and galactose. Chemically similar to but structurally different than glucose, fructose tastes the sweetest of all the sugars.

Other sources include sucrose, sorbitol and fructan. Sucrose, or table sugar, is chemically made up of one fructose molecule and one glucose molecule. Fructose is produced when sorbitol is metabolized in the body. Fructan is a group of many fructose molecules strung together with a glucose end.

Fructose Intolerance

Fructose intolerance, also known as fructose malabsorption, is often seen in those suffering from irritable bowel syndrome. Sufferers cannot absorb fructose properly. It is a common condition and is not the same as hereditary fructose intolerance, which is genetic, more serious and usually diagnosed in early infancy.

Since the fructose is not absorbed, it passes into the large intestine, where it is metabolized into gases, namely carbon dioxide and hydrogen, by its naturally occurring bacteria. This causes symptoms like gas, flatulence, bloating, diarrhea and heartburn. Your doctor can confirm fructose malabsorption with a breath test to detect hydrogen.

Food Sources

Fructose is naturally found free in fresh and dried fruits, fruit juices, honey, sap, and as fructans in some vegetables, such as artichokes, asparagus, leeks and onions, and wheat-based foods, including beer, pasta, cereals, cakes, cookies and crackers. It is artificially found in high-fructose corn sweetener, an additive in some packaged foods, and soda drinks.

Reading Labels

Besides nonprocessed meats, milks and plain, unsweetened natural yogurts, it is difficult to find any food that is completely fructose-free. When reading nutrition labels, look first under "Carbohydrates"; if there is 0 g then the food contains no fructose. If there is any other number, look for these items under "Ingredients": fructose, sucrose, high-fructose corn syrup, corn syrup solids, sugar, honey, sorbitol, wheat, or inulin or fructooligosaccharides, both fructans.

Considerations

Many people who suffer from fructose malabsorption can tolerate some amount of fructose in their diets. In the October 2006 issue of the "Journal of the American Dietetic Association," dietitian Susan Shepherd and Dr. Peter Gibson stated how other factors, such as a high fructose load--greater than 3 g/serving in one eating session--foods with more fructose than glucose content, and total daily fructose/fructan intakes are important strategies to lessen the symptoms of fructose malabsorption. For example, fruits with equal or more glucose than fructose, like ripe bananas and citrus fruits, would be better tolerated than other higher-fructose fruits, such as apples, pears, mangos and watermelon. Similarly, reducing the amount of wheat products, or fructans, consumed as opposed to total avoidance is also recommended.

Bottom Line

Proper diagnosis of fructose malabsorption by a gastroenterologist or other health professional is important. If fructose malabsorption is diagnosed, a registered dietitian, especially one who specializes in digestive disorders, can help you create a diet plan to reduce symptoms while assuring all your nutritional needs are met.