Fructose is one of the main sugars found in fruits as well as most sweeteners. People with gastrointestinal conditions, such as Crohn's disease and irritable bowel syndrome, are often unable to completely absorb fructose. Bacteria can ferment the fructose left in your gut, causing abdominal bloating, pain, gas and bowel movement changes. You can avoid these unpleasant symptoms through choosing foods containing less fructose. Some ice creams, not all, are appropriate for people with fructose malabsorption.
Sweeteners
Sweeteners containing a high fructose-to-glucose ratio or more fructose than glucose can trigger fructose malabsorption symptoms. For example, high-fructose corn syrup is 55 percent fructose and 45 percent glucose; agave syrup is 90 percent fructose and 10 percent glucose; and honey also contains slightly more fructose than glucose. When selecting an ice cream suitable for your fructose malabsorption problem, make sure you read the ingredients so you avoid all these sweeteners. Regular table sugar, glucose, sucrose and maple syrup are safe options.
Fruits
If your ice cream is fruit-flavored or contains fruits with high fructose content, it is not a safe choice for you. Avoid ice creams made with apples, pears, mangoes, cherries and watermelon or served with large quantities of fruits. Be careful with ice cream flavored or containing blackberries, peaches, nectarines, apricots or lychees because the high sorbitol content of blackberries can actually further impair your limited ability to absorb fructose. Stick with safer flavors, such as vanilla, blueberries, citrus fruits, strawberries or banana as well as nut, chocolate or coffee, if your intestines remain unaffected.
Moderation
If you have fructose malabsorption, it is important to consume any sugar-containing desserts in moderation, such as ice cream. Even if your ice cream contains only safe ingredients, eating too much at once can still cause gastrointestinal distress. Experiment with small amounts to first assess your tolerance.
Lactose
Many people dealing with fructose malabsorption are lactose intolerant. Ice cream can contain a significant amount of lactose, unless it is a lactose-free ice cream. Keep this in mind when shopping for ice cream or making your own with lactose-free and fructose-free ingredients.
Enhancing Fructose Absorption
Some amino acids found in protein can slightly enhance your ability to absorb fructose. Have your ice cream at the end of a meal containing protein to help you better tolerate your ice cream. To minimize any potential gastrointestinal discomfort, first have your regular meal, with protein from eggs, fish, poultry or meat, then treat yourself to a small serving of ice cream made with ingredients safe for fructose malabsorption.
References
- "Journal of Gastroenterology and Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R. Gibson and Susan J Shepherd; October 2009
- "The Low FODMAP diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2011
- "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
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