Fructose Intolerance: Symptoms, Causes, and Treatment
Actually, there is no single fructose intolerance, but there are alterations in fructose metabolism, produced by enzymatic defects, which cause different health problems related to this nutrient.
What is fructose?
Fructose is a simple carbohydrate, a sugar found naturally in foods like fruits, vegetables and honey. Its consumption has increased in recent years due to its use in the production of light or "diet" products, in beverages, fruit nectars, etc. Although it is a sugar, its consumption through the intake of fresh fruits is considered totally healthy and is not accounted for within the limitation indicated by the
Another thing is if we take the fruit in the form of juice or if the fructose has been added to other processed products, such as jams, jellies, pastries, etc., in this case we must limit its consumption as specified in the. Anyway, so far we are talking about fructose intake in a person without intolerance problems, because a person with fructose intolerance will have to limit their intakeAlso in fresh fruits and even vegetables, if you have a high degree of intolerance.
What is fructose intolerance?
It is a food intolerance due to an enzyme deficiency that gives rise to symptoms associated with the intake of fructose and its poor absorption in the digestive system. People with fructose intolerance have difficulty absorbing fructose by cells in the small intestine, because the fructose-specific transporter protein is either absent or has become inactive. In this case, the unabsorbed fructose passes to the colon, here the intestinal bacteria ferment it and this generates the release of gases and various intestinal discomforts, that is, the symptoms of fructose intolerance: diarrhea, bloating or gases, abdominal discomfort, etc. .
How do I know if I have a fructose intolerance?
Currently the diagnostic test of choice to detect intolerance to is the spiral hydrogen testor. The activity of intestinal bacteria produces hydrogen and the test consists of administering a fructose solution to the patient and collecting an air sample through expiration inside a device that contains a sensor of Hydrogen. All this with a series of specific considerations on previous intakes and waiting times to give reliability to the test.
What do I do if I have a fructose intolerance?
If you have been diagnosed with fructose intolerance, you need to decrease the intake of these simple sugars (table sugar and foods that contain it) to a level that does not cause symptoms. It should be noted that the sorbitol interferes with fructose absorption, so that, if they are ingested together, the malabsorption of these sugars is greater than when they are administered separately.
What Foods Contain Fructose?
We find varying amounts of fructose in different types of food, but it is found mostly in fruits, some vegetables, and processed products in which it has been added in its formulation. Let's see in more detail:
Fruit
Fruits with lower fructose content, around 1 g of fructose per 100 g of foodThey are papaya, apricot, tigernut, coconut, lime and avocado. Among fruits with content between 1 and 3 g We find plums, red currant, tangerine, orange, peach, melon, nectarine, grapefruit, pineapple, strawberry, blackberry and raspberry. With a medium content (between 3 and 5 g) are blueberries, pomegranate, guava, mango, kiwi, quince, watermelon, banana, orange juice or pineapple. And with a high content (more than 5 g), we have dried fruits (figs, dates, plums, raisins, dried apricots ...), persimmons, cherries, figs, apple, pear, plum and grape.
Vegetables and legumes
Most vegetables are very low in fructose, the following have between 1 and 3 g of fructose: eggplant, zucchini, green beans, leek, pumpkin, cabbage, cabbage, tomato, cauliflower, carrot, leeks and tomato
Nuts
Almonds, hazelnuts, chestnuts, pine nuts and peanuts, have very low content, about 1 g per 100 g.
Farinaceous and protein foods
Like cereals, pasta, products derived from bread, eggs, meat and fish, they have contents very low in fructose.
Other foods that contain fructose
Products processed with high fructose content They are royal jelly, honey, jam, sugary drinks, sugary cereals, fruit in syrup, chocolate, quince paste, etc.
Tips for fructose intolerance
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- Also important Do not mix in the same take two foods with more fructose content (For example, aubergine + kiwi for dessert) but it would be better to take the fruit in small quantities and isolated from the main meals.
- In general, they should avoid drinks that are not natural (juices and soft drinks) and all those sweetened with fructose and sorbitol.
- In addition to sorbitol, there are other sugars that can aggravate symptoms such as polyols (xylitol, mannitol, etc ...), frequently added to sugar-free chewing gums and candies.
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It is recommended to avoid mistakes.
- Fructose is a sugar that we find especially in fruits and processed foods in which it has been added.
- The person with fructose intolerance suffers from gas and diarrhea after intake, and you must adjust intake levels to the degree of tolerance you present.
- There are nutrients that modify the absorption capacity of fructose: glucose facilitates its absorption, and sorbitol makes it difficult.
(Updated at Apr 13 / 2024)