zig
0

Notifications

  • You're all caught up!

Does the Fructose in Dried Fruit Cause Gas?

by
author image Aglaee Jacob
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
Does the Fructose in Dried Fruit Cause Gas?
Assorted dried fruit in bags Photo Credit Svetl/iStock/Getty Images

Dried fruits have the same nutritional value as fresh fruits, but in a concentrated form. The water content of the fruit is extracted during the dehydration process. As a quick source of carbohydrates, dried fruits make a convenient snack option. However, the natural fruit sugar in dried fruits can cause gas and flatulence a few hours after you eat them.

Fructose Malabsorption

Fructose is a type of sugar that some people's digestive systems cannot absorb well. This problem, fructose malabsorption, can affect just about anyone at any age, and especially people with gastrointestinal conditions. The bacteria living in your intestines feed on the fructose your body is not able to digest, producing a lot of gas, which can cause bloating, cramps and flatulence. Diarrhea and constipation, or both, are also common symptoms of fructose malabsorption.

High-Fructose Dried Fruits

All fruits contain fructose, but some have a very high proportion of fructose compared to the amounts of glucose or sucrose, other types of sugar also found in fruits. Dried high-fructose fruits can be especially problematic if you suffer from fructose malabsorption. Dried apples, pears, mangoes and cherries all contain high levels of fructose. Avoid these fruits, whether dried, fresh, frozen, canned or in juice form to prevent gas and other gastrointestinal discomforts.

You Might Also Like

Dried Fruit Serving Size

Fruits with a lower fructose content, such as blueberries, strawberries, citrus fruits and bananas, are safer if you have fructose malabsorption issues and are prone to gas and flatulence. Although dried bananas, blueberries, citrus fruits and strawberries are probably better than high-fructose fruits, it is still easy to overload on fructose with any dried fruits. Avoid eating large servings of dried fruit, even the safer fruit options, to prevent gas.

Assess Your Tolerance

If you enjoy dried fruits, you can determine how much fructose you can tolerate without experiencing gas and other gastrointestinal problems. Some people with fructose malabsorption can handle a very small serving size, such as 1 to 2 teaspoons, but tolerance can vary between individuals. Try small amounts of dried fruits with a lower fructose content to assess your own tolerance. Keep servings small and slowly build up to see what amount you can tolerate without experiencing gas.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

  • "The Low FODMAP Diet -- Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School -- Monash University; 2011
Demand Media