Suppose you’re one of the millions of people with fructose intolerance. In that case, you might feel your favourite foods and drinks are off-limits because they contain high-fructose corn syrup (HFCS), which consists of 50% fructose, or honey, which has roughly 40% fructose. Unfortunately, those aren’t the only ingredients to be wary of. You can also find fructose in surprising places—even in foods that aren’t sweet! The good news is that there are ways to avoid these unpleasant symptoms with simple changes to your diet!
1. Avoid Foods That are High in the FODMAPs Fructose and Fructans
The key to eating fructose-free is to reduce foods that are high in fructans and fructose. One of the best ways to avoid fructose allergy is by avoiding foods that contain high levels of refined sugars, honey, or corn syrup. You should avoid foods like ketchup, orange juice, applesauce, and fruit cocktail if you suffer from fructose intolerance. In addition to reducing your intake of these foods, you can also experiment with making your fruit smoothies with natural sweeteners like agave nectar or stevia instead of sugar.
Introducing sufficient low-fructose fruits and vegetables helps you acquire the necessary vitamins without worrying about adding too much fructose into your diet. To avoid any adverse symptoms due to a lack of dietary fiber, consider supplementing with psyllium husk or other soluble fibers such as ground flaxseed powder, oat bran, oatmeal (sprouted if possible), rice bran cereal, etc.
2. Choose Complex Carbohydrates, Not Simple Starches
One common cause of fructose intolerance is a lack of proper processing in the small intestine. When this happens, it becomes more difficult for your body to absorb sugars and other nutrients. That’s why eating complex carbohydrates is essential instead of simple starches. Complex carbohydrates contain natural sugars that your body can digest and take in as energy. Examples include leafy greens, whole grains like brown rice, quinoa, oats, beans, fruit, and even adequately cooked potatoes.
Even though you may have fructose intolerance, that doesn’t mean you need to starve yourself. Complex carbohydrates comprise more than one sugar unit, which means they still contain glucose molecules that your body can break down and process properly. Also,plant fibers like cellulose and hemicellulose are helpful. These carbs don’t cause a spike in blood sugar levels, so eating them won’t make you feel like a balloon about to pop!
3. Read Food Labels
Reading food labels is critical when trying to stay on a diet while having fructose intolerance. Many manufacturers of low-FODMAP products now make sure their products do not contain any fructose, so it’s essential to read the label to see if your desired food product has it or not. Companies are also releasing special products low in sugars and fats, making them perfect for people who can’t consume large amounts of either type of nutrient.
Food products with sugar alcohol, such as sorbitol, have a legal requirement to include this information on the nutritional facts label, which is helpful for those with fructose intolerance. However, it’s crucial to watch out for these sugars when used as bulking agents in foods. People who suffer from fructose intolerance should avoid these substances as well. Sugar alcohols are often common in diet candy and other low-calorie sweets.
4. Manage the Size of Your FODMAP Diets
To minimize the symptoms of fructose intolerance, limit your intake of high-FODMAP foods. That means removing or reducing sources of these food groups from your diet. For example, following a low-FODMAP diet can determine the safe limit of fructose you can consume without causing any adverse reactions.
Consequently, you can consume your products within optimal tolerance levels without noticeable symptoms. Furthermore, it is possible to make some substitutions for high-FODMAP foods, such as using fructose-free glucose syrup instead of sugar in your favorite recipes. Lastly, if you are unsure whether you have fructose intolerance, consider getting tested and adjusting your diet.
5. Stick to a Balanced Diet
Fructose intolerance can make finding new meals difficult, but fortunately, there are ways to work around the intolerance and still enjoy your food. Following a balanced diet will help you get all the nutrients you need without an overload of fructose and experiment with new foods and flavors.
Healthy fats are suitable for those with fructose intolerance because they provide sustenance for the body more efficiently than carbs. If you want to try adding more fruit to your diet, eat them whole rather than drinking them in juice. Lastly, don’t be afraid to ask for suggestions from people who know what it’s like!
To sum it up, you may still be able to enjoy some of your favorite foods as long as they are not high in fructose. That includes fried fish, sugar-free jams and jellies, and fructose-free glucose syrup sweetener. Identifying low-FODMAP food can help reduce the severity of your symptoms. However, it’s crucial to maintain safe amounts of fructans for your gastrointestinal health. Consuming high daily quantities can lead to gas, bloating, abdominal pain, and diarrhea. Low-fructan vegetables include cabbage, cauliflower, celery root (celeriac), turnips, and rutabaga.