Fructose intolerance is a diagnosis that occurs in many more people than we think, in fact, many of them suffer from it and do not know it. Therefore, if we are aware of this disorder, we must establish a diet for fructose intolerance.
Suffering from this type of allergy manifests itself in discomfort such as abdominal bloating, gas, bad body and slow digestion. In some cases it can influence fatigue and mood, even so, we usually think that it is due to any other alteration in our diet.
If it’s fruit, how can it make you feel bad?
Indeed, many of us know that fruit is a more than healthy food. But this is not why it is well received by all organizations. Such is the case that once intolerance is detected, this type of sugar can turn into a nightmare.
Fructose malabsorption is caused by an inability to metabolize this type of sugar in the intestine. This intolerance is completely diagnosable, so surely your doctor can help you to clarify. In certain people these types of alterations occur with other foods such as dairy or gluten.
Not only in the fruit
Logically we associate this sugar to that provided by fruits. However, we must know that some vegetables can also contain amounts of fructose. In addition, there are many foods and products that contain fructose. Therefore, it is essential that you avoid them from your diet whenever possible.
Still, trying to avoid fructose is sometimes impossible, because it is found in many foods.
Things to keep in mind when adding food to your diet
Fruits
As we mentioned earlier, all fruits contain fructose, but some are in higher amounts than others. The fructose intolerance diet only eliminates foods that contain more than half of their sugar in the form of fructose. Some of these fruits are watermelon, apples, cherries, mango, and pears. Nuts and fruit juices are also not allowed on a fructose intolerant diet.
However, most people can tolerate a limited number of low-fructose fruits, such as bananas, blueberries, strawberries, kiwis, and citrus fruits. Especially if they are spaced throughout the day. It is recommended to carry out a controlled intake of these fruits, in order to know their effect on our body.
Vegetables
Only a few vegetables are high in fructose. Therefore, we should not have any problem in taking these foods.
If you must forget in your diet, some vegetables such as sweet peas, asparagus and artichokes to keep your fructose intake low and prevent gastrointestinal side effects that they can cause.
As a general rule, other vegetables should be well tolerated. In these we include cauliflower, mushrooms, tomatoes, broccoli, onions, carrots, squash and even lettuce (although the latter is not highly recommended).
Meat and fish
All high-protein foods are safe on a fructose intolerance diet, unless they are prepared with ingredients that contain fructose.
Choose fresh red meat, chicken, turkey, fish, and seafood. Eggs and cheese are also appropriate options. What to avoid is any source of protein that is marinated or served in sauces. It probably contains high-fructose ingredients like honey or corn syrup that are hypercaloric.
Fruit sauces, applesauce, or dried fruit that are often served in salads or as a side to meat and fish are not safe for people with fructose malabsorption.
Fats
You can add healthy fats to a fructose-restricted diet. Extra virgin olive oil, avocado, guacamole, olives, walnuts, and nut butter are rich in healthy fats, known as monounsaturated fats. Avoid processed salad dressings , mayonnaise, and commercially prepared guacamole, as they often contain high-fructose sweetener, such as syrups.
Carbohydrates
Potatoes, sweet potatoes, oatmeal, quinoa, some fruits like bananas are excellent sources of carbohydrates that fit a diet for fructose intolerance.
The best way to have a fructose-free diet is to prepare our meals, or at least the vast majority of them. When we buy prepared foods, or go to restaurants with the intention of ordering fructose-free dishes, it is sometimes hidden behind other ingredients.
If we want to dismiss our meals with a sweet dessert, we can have some low-fructose and high-fiber fruits such as kiwi. We can also indulge ourselves and drink dark chocolate, with the highest percentage of purity possible.
If you want to bake, avoid sweeteners like honey, agave syrup, and corn syrup. It is best to use sugars that contain less fructose, such as maple syrup or table sugar.
Last but not least, watch the amount of sugar you consume. Even the safest sweeteners can cause symptoms if consumed in excessive amounts.
