Fructose Intolerance
and Fructose Malabsorption Distress

Fructose intolerance is very similar to the problems created by another sugar intolerance called lactose intolerance which also leads to bloating and abdominal pain.

However, the distress caused by fructose malabsorption can sometimes be controlled by certain tricks such as switching to fruits that contain a lower amount of fructose.

This sugar intolerance can lead to very uncomfortable digestive problems.  And being aware of the amount of fructose in the foods that you consume (especially on a regular basis) may help you to avoid fructose malabsorption.

Fructose Malabsorption Leads to Digestive Distress!

Just like in the case of lactose intolerance, sugars will not be properly digested in the small intestine.  

Fructose intolerance is a lot more common than you would expect!

Fructose is absorbed with the help of a specific transporting enzyme and when this enzyme is either not present or has become inactive, fructose will not be absorbed.

Fructose will then travel down to your large intestine and quickly ferment which produces gases that can cause flatulence, bloating, diarrhea, and abdominal pain.

Which leads to the question - Could eating enzyme rich foods help with a fructose intolerance?

For example, unheated raw honey comes with powerful enzymes.  Raw honey actually helps the body to produce more insulin which does defy all logic when it comes to its high fructose content.

Another related example is raw milk which also comes with quite an array of powerful enzymes that make raw milk's lactose or sugar quite a bit more digestible than pasteurized milk.

You can experiment with raw fruits that contain enzymes which may be more tolerable such as Avocado, Fresh Figs, Papaya, and Pineapple. 

It has also been stated that if glucose (another simple sugar) is present in equal amounts (or more) with fructose, the body has an easier time absorbing fructose.

Fruits Higher in Glucose than Fructose

  • Fresh Apricots
  • Fresh Plums
  • Prunes
  • Bananas
  • Fresh Mandarin
  • Papaya
  • Fresh Figs
  • Sour Cherries
  • Sweet Cherries
  • Litchi

Fruits Higher in Fructose than Glucose

  • Oranges
  • Fruit Juice
  • Raisins
  • Star Fruit
  • Applesauce
  • Apples
  • Pear
  • Watermelon

These 3 fruit are excessively higher in fructose than glucose.

  • Blueberries
  • Kiwi Fruit
  • Mango

Equal Ratio of Fructose to Glucose

  • Lemons & Lemon Juice
  • Limes & Lime Juice
  • Cucumber
  • Fresh Blackberry
  • Fresh Strawberries
  • Fresh Raspberry
  • Fresh Cranberries
  • Fresh Tomato
  • Fresh Pineapple
  • Grapefruit
  • Fresh Peach

Can You Get Tested?

You may still want to find out if you have a serious problem with this sugar and are suffering from fructose intolerance.

To find out if you are intolerant to fructose, you can be diagnosed by a Breath Hydrogen Test. This test can be used to detect other sugar intolerances as well. This test will show you if your body produces hydrogen within 1 hr after the ingestion of the sugar in question.

If hydrogen is detected, you are regarded as intolerant.

What's the Treatment?

The threshold for symptoms varies among people and you will have to figure out just how much of this sugar it will take to trigger fructose malabsorption in your system. Basically, you will have to watch your intake of fructose and get rid of the offending foods.  And for really sensitive people, a fructose free diet may be in order. 

Also, for the health of your digestive tract, staying away from foods made with high fructose corn syrup (which offers nothing to you) will be a must regardless if you are fructose intolerant or not!

Go to Hereditary Fructose Intolerance
Return to Low Glycemic Foods

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