Is Fructose causing my IBS symptoms?
Fructose may be causing your IBS symptoms, and here’s why! Fructose is one of the most basic breakdown products of sugar, and definitely a word you have heard before. Not being able to absorb large doses of fructose is actually universal (aka it happens to everyone). However, 1 in 3 people are able to absorb very little fructose, or unable to absorb it at all, causing water movement, fermentation in the colon, gas, bloating, abdominal pain, and diarrhea or constipation. Since people with IBS have hypersensitive intestines, even “minor” symptoms may feel exaggerated and painful.
Details, please.
So basically, we are worried about two things, amount and sugar ratio. Have you heard the expression “the poison is in the dose”? Well it is true for most things, including FODMAPs, and especially fructose. Absorption of fructose depends on the amount eaten. It also matters how much fructose there is in the intestine compared to glucose.
You lost me.
No worries, let’s talk about foods that contain fructose and low-FODMAP alternatives to give you a better idea.
| Foods High in Fructose | Low-FODMAP Alternatives |
|---|---|
| Apple | Grapes |
| Asparagus | Green beans |
| Cherries | Strawberries, raspberries |
| Figs, fresh | Rhubarb |
| Fruit juice (i.e. apple, orange, tropical, berry, fruit punch) | Cranberry juice, tomato juice, water infusers |
| Honey & Agave syrup | Pure maple syrup, rice malt syrup |
| Mango | Oranges |
| Pear | Kiwi fruit |
| Sugar snap peas | Carrots, cucumber |
| Sun-dried tomatoes | Roasted cherry/grape tomatoes |
| Watermelon | Cantaloupe, honeydew melon |
What about High-Fructose Corn Syrup (HFCS)?
You get it. HFCS is made through processing of corn starch into a cheaper and high-fructose substitute for table sugar. Different concentrations of HFCS are used in different food products. For example, beverages like pop use HFCS with 55-65% fructose, and processed foods, baking, and cereals use HFCS at 42% fructose.
What should I be looking for?
You can find fructose on a food label in the ingredients list, as:
- Dried fruit
- Fructose
- Fruit juice
- Fruit juice concentrate
- Fruit sugar
- High-Fructose Corn Syrup
- Honey or agave syrup
We will be finishing up the FODMAP series with GOS and lactose. Until then, check out the other FODMAPs featured in this series!
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
Let’s Jam on the ‘Gram!
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