Fructose malabsorption or intolerance is a prevalent problem among many. It results from a lack of fructose carriers in your small intestines leading to the accumulation of fructose in the small intestines. The condition may result from celiac disease or the overgrowth of bacteria on your small intestines. Also, it can be hereditary due to chemotherapy. Fructose malabsorption exhibits different symptoms, and there are foods to avoid.
How can I tell if you have fructose intolerance?
Fructose is a type of sugar that occurs naturally in fruits, vegetables, and honey. If your body is unable to digest or absorb fructose, you may be suffering from fructose malabsorption. And this will exhibit in different ways.
Common fructose intolerance symptoms may include bloating, abdominal pain, and diarrhea. The symptoms may exhibit during infancy if you suffer from a severe form of hereditary fructose intolerance. It is then critical to seek prompt medical help once you notice the symptoms since this may lead to life-threatening complications.
What foods should I avoid?
If your digestive system can’t absorb fructose, this will lead to abdominal pain, diarrhea and gas. It’s important to limit high fructose foods like apples, juices, watermelon, peas, and more. You should read product labels to avoid foods containing honey, fructose, molasses, sorghum, and corn syrup.
The common fruits to avoid include;
Mangoes are sweet and boast a variety of vitamins. They are rich in antioxidants and may help digestion, healthy skin, eye health, and support heart health. They are rich in vitamin C and A and have many health benefits. However, they top the list of high fructose fruits, with an average mango containing 30gms of fructose. They don’t make great fruit choices for anyone with fructose malabsorption.
Gapes come in a wide range of colors, the common ones being red and green. They offer multiple health benefits s and will boost your immune system and lower blood pressure. They also protect your body against heart disease and diabetes and are rich in vitamin A, C, and iron. However, they contain 25 grams of fructose per cup, making them unsuitable for people with fructose malabsorption.
Watermelons are packed with healthy nutrients and plant compounds. They hydrate your body and improve heart health. They also help relieve muscle senses and prevent macular degeneration. They are fiber-rich and contain vitamins A and C. One wedge of the fruit contains 18 grams of fructose per serving which is quite high for patients suffering from fructose intolerance.
Bananas are an excellent source of fiber, potassium, and vitamin C. They help maintain overall good health and a healthy balance of blood glucose. What’s more, they are high in fructose, with an average banana containing 5.7 grams of fructose. Plantains also fall in this category, and medium-sized plantains contain 27 grams of fructose.
The bottom line
If you suffer from fruit intolerance, it is advisable to seek medical help and have a fructose malabsorption test. You should also follow a strict diet and avoid foods with high fructose levels. These are, for example, watermelon, mangoes, spinach, peas, plantains, and many more. Discuss this with your nutritionist to develop the most suitable diet plan for your needs.