There are different types of sugar malabsorption, but all of them can result in unpleasant symptoms including cramping, diarrhea, constipation, flatulence, discomfort, pain and bloating. The best way to determine whether you have difficulty absorbing any type of sugar is to undergo a hydrogen breath test, which can assess your tolerance for fructose, lactose and sugar-alcohols. An elimination and challenge diet can also help you pinpoint the types of sugar that trigger your reactions, but such diets can be very restrictive and difficult to do right. If you need guidance, consult your doctor or registered dietitian.
Fructose Malabsorption
Fructose malabsorption refers to the inability of absorbing fructose, a sugar naturally found in fruits. If it is your case, eliminate foods that contain high levels of fructose, such as pears, peaches, apples, watermelon, mango, honey, agave syrup and foods sweetened with high-fructose corn syrup. Avoid large doses of fructose from dried fruits and fruit juices. Instead of these high-fructose foods, you can have small servings of the fruits that have a lower fructose content, including blueberry, strawberry, banana, kiwifruit, orange and grapefruit, preferably with your meal instead of on an empty stomach. You can also use small amounts of low-fructose sweeteners, such as maple syrup, raw sugar or regular sugar.
Lactose Malabsorption
Lactose is a type of sugar naturally found in milk and that corresponds to a molecule of glucose bond to a molecule of galactose. Many people do not have enough of the enzyme lactase that is necessary to digest lactose. Often called lactose intolerance, this problem requires you to eliminate foods that have a high lactose content, especially milk, ice cream, yogurt and soft and fresh cheeses. Most people having problems with lactose can tolerate hard cheeses, lactose-free milk and yogurt, butter.
Oligosaccharides Malabsorption
Other types of short-chain sugars can cause problems if you have a sugar malabsorption. Fructans, a chain of fructose, and galactans, a chain of galactose, can cause similar symptoms to those experienced with a fructose malabsorption. The best diet to prevent your unpleasant symptoms is to avoid fructan-rich foods, such as onions, leeks, garlic, shallots, cabbage, Brussels sprouts, broccoli, wheat and rye, and galactan-rich foods, such as beans and lentils.
Polyols Malabsorption
Polyols is another class of sugar that can cause gastrointestinal distress as a result of fermentation in the gastrointestinal tract if you don't tolerate it well. Sorbitol is the most commonly consumed polyols and is found in apples, apricots, cherries, nectarines, pears, peaches, plums, prunes and watermelon. Avocado, mushrooms and cauliflower should also be avoided. Read the ingredient lists to avoid sugar-alcohols, a type of polyols, such as sorbitol, mannitol, xylitol and maltitol. These sweeteners are often used in sugar-free products or gums and may trigger some of your sugar malabsorption symptoms.
References
- MayoClinic.com: Fructose Intolerance
- "Journal of the American Dietetic Association"; Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management; Susan J. Shepherd and Peter R. Gibson; 2006
- "Practical Gastroenterology"; Clinical Ramifications of Malabsorption of Fructose and Other Short-chain Carbohydrates; Jacqueline S. Barrett and Peter R. Gibson; August 2007
- Shepherd Works: Hydrogen Breath Testing
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