If you are diagnosed with fructose intolerance, also known as hereditary fructose intolerance (HFI), it means that your body cannot properly digest fructose, a simple sugar found in high fructose corn syrup, soft drinks, fruit juices, candy, some fruits, most desserts and many commercially prepared foods. Symptoms of fructose intolerance may include indigestion, diarrhea, bloating and/or gas. According to Satish Rao, MD, PhD, a professor of internal medicine at the University of Iowa, the condition is gaining attention and is associated with Western culture and dietary lifestyle. Rao encourages those diagnosed with fructose intolerance to modify their diet, as the results are generally effective.
Foods that Contain Corn Syrup
Corn syrup, also known as high fructose corn syrup, is a sweetener and food additive that contains fructose. According to Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D., corn syrup is found in many soft drinks, fruit-flavored drinks and commercially prepared foods, such as cookies, cereals, non-dairy creamer, sports drinks and condiments. To avoid corn syrup in foods, choose primarily naturally prepared foods. Replace fruit drinks and conventional soft drinks with unsweetened teas, water or sugar-free soda. Choose homemade or natural foods rather than canned varieties, as corn syrup is often used as a preservative. Examine ingredients on nutrition labels when purchasing prepared foods to ensure that a form of corn syrup has not been included.
Foods that Contain Sugar, Fructose, Sucrose and Sorbitol
According to the HFI Laboratory at Boston University sweeteners such as sugar (white, brown and cane sugar), fructose, sucrose and sorbitol all contain some level of fructose. These sweeteners are common in cookies, cakes, cereals, granola bars, candy, chocolate bars, pies, frozen desserts, pancakes, breads, muffins, sauces and marinades. Avoid foods that contain any one of these sweeteners. Check ingredients listings on all commercially prepared foods before purchasing or consuming them. As alternates, choose foods that contain fructose-free sweeteners, such as glucose, maltose, dextrin or non-caloric sweeteners, such as aspartame or stevia leaf. Since avoiding these ingredients can be challenging, focus on the foods you can eat healthfully. Learn to prepare your own fructose-free desserts and increase your intake of vegetables, legumes, fish, poultry, whole grains and healthy fats. These foods carry many helpful nutrients that support overall physical health as well.
Processed Meats
Processed meats, such as cold cuts, sausages, hot dogs and marinated meats often contain fructose, according to the HFI Laboratory at Boston University. When grocery shopping, avoid buying these foods. Instead, opt for natural cuts of poultry, fish, pork or lean red meat. Create your own marinades from natural juices and seasoning to add flavor to recipes. When ordering meat or poultry at restaurants, request that sauces be omitted. Request natural, sugar-free seasonings only, for best results. Other fructose-free protein sources include unsweetened dairy products, legumes and eggs. Processed meats often contain saturated fats, which are associated with increased risk for heart disease. Keep in mind that by opting for more natural, leaner cuts of meat, fish and poultry, you may also improve your physical health.
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