One of the most common problems with fructose is called fructose malabsorption or dietary fructose intolerance. Fructose malabsorption is the inability to absorb fructose, a sugar naturally present in fruit, efficiently, and results in abdominal pain, cramping, abdominal distension, diarrhea or constipation. The only way to help you deal with the symptoms associated with problems absorbing fructose properly is to follow a diet that eliminate foods that have a high fructose content. Fructose malabsorption should not be confused with hereditary fructose intolerance. If you have hereditary fructose intolerance, consult your doctor or registered dietitian for help establishing a meal plan that is appropriate for you.
Chicken
Chicken is naturally free of fructose and is therefore a very safe food for people with malabsorption. Avoid chicken nuggets, breaded chicken, stuffed chicken or chicken that are marinated, seasoned or in sauces. Foods containing honey, agave syrup or high-fructose corn syrup are sweeteners that are high in fructose and are not suitable for fructose malabsorbers. Fresh and plain fish, turkey, pork and beef are also free of fructose.
Cheese
Cheese does not contain fructose. Note that many fructose malabsorbers may also have problems tolerating lactose. If it is your case, choose hard cheeses, which have a lower fructose content compared to fresh and soft cheeses. Plain milk, plain yogurt, cream and butter are other examples of dairy products that are free of fructose.
Low-Fuctans Vegetables
Vegetables are not a big source of fructose, but many of them contain fructans. Fructans is a molecule made of a chain of fructose and may cause problems in people with fructose malabsorption. Vegetables to avoid include onions, garlic, leeks and cabbage. Foods made the grains wheat and rye, or from their flours, are also rich in fructans and should be avoided for most people with fructose malabsorption. Safe, low-fructans vegetables include bok choy, carrots, green beans, red bell pepper, Swiss chard and eggplant.
Low-Fructose Fruits
Some fruits have a lower fructose content and are better tolerated, in small amounts, in fructose malabsorbers. Example of fruits suitable for a fructose-restricted diet include banana, oranges, kiwifruits, strawberries and blueberries. Avoid apples, pears, mangoes, peaches and watermelon because they have a higher fructose content.
Low-fructose Sweeteners
Make sure the foods you eat do not contain high-fructose corn syrup, honey or agave syrup, because they are high-fructose sweeteners. Instead, you can use maple syrup, regular table sugar or raw sugar. Although these sweeteners are safe, because they contain less fructose than glucose or equal amounts of fructose and glucose, you should limit them to small amounts.
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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