If you commonly experience stomach problems, including bloating, pain, gas and changes in your bowel movements, it could be due to what you eat or drink. High fructose corn syrup is a sweetener that is added to a large variety of processed foods, including soft drinks, fruit punches, candies, cookies, muffins, baked goods, breads, sauces, marinades and salad dressings. Look at food labels to identify what foods in your diet contain high fructose corn syrup. If this sweetener is part of your diet when you experience stomach problems, there may be a link between the two.
Ratio of Fructose to Glucose
One of the main differences between regular sugar and high fructose corn syrup, or HFCS, is that sugar is 50 percent fructose and 50 percent glucose, while HFCS usually is 55 percent fructose and 45 percent glucose. Eating equal amounts of glucose and fructose helps to facilitate the absorption of fructose. However, if you have fructose malabsorption, a high intake of fructose, such as eating a food or drink sweetened with HFCS, could be responsible for your stomach problems.
Fructose Malabsorption
Fructose malabsorption is a condition in which your intestines are not able to completely absorb the fructose from your diet. As a result, the bacteria in your intestines ferment the fructose that you cannot properly absorb. The gas created during fermentation and the extra pressure in your intestines can cause stomach problems, including abdominal bloating, pain, cramping, discomfort, flatulence and diarrhea or constipation. If consuming HFCS makes you experience some of these symptoms, consult your doctor and ask to be referred for a fructose malabsorption test, which is called a fructose hydrogen breath test.
Other High-Fructose Foods
If HFCS causes you to have stomach problems, it is very likely that other foods containing a high proportion of fructose could induce the same symptoms. For example, agave syrup and honey also contain more fructose than glucose. Some fruits, such as watermelon, cherries, pears and apples, also have a high fructose to glucose ratio. Fruit juices and dried fruits as well as wines may cause the same problems. Keep a food journal to help you identify patterns between what you eat and your various gastrointestinal symptoms.
Safer Sweeteners
Because regular sugar as well as maple syrup contain equal amounts of glucose and fructose, they are usually better tolerated. However, eating too much at once could also trigger your stomach problems. If you are diagnosed with fructose malabsorption, avoid HFCS and other high-fructose sweeteners and try to keep your overall sugar intake low as well. Satisfy your sweet tooth with fruits such as bananas, blueberries, oranges, grapefruit and kiwifruits that are better tolerated because of their lower fructose to glucose ratio.
References
- "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
- Metabolic Solutions, Inc.: Hydrogen Breath Test for Fructose Malabsorption
- "IBS--Free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet"; Patsy Catsos; 2009
- "The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
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