05 Jan Fructose Malabsorption

Fructose malabsorption can be recognised using a breath test.  Fructose is normally absorbed in the small intestine.  Fructose malabsorption is a condition where this process is impaired, allowing bacteria to use it as a source of food.  When the bacteria break down the fructose, it can cause gastrointestinal symptoms such as: bloating or pain, wind, loose intense bowel motions and/or constipation and stomach gurgling.

Which foods are high in fructose?

• ✅ Honey, apples, pears, honey dew melon, water melon, rockmelon, mango, guava, nashi fruit, lychee, persimmon, quince, coconut cream/milk, pineapple (tinned), grapes, fructose, corn syrups and solids, paw paw and figs
• ✅ Avoid foods which contains sorbitol, mannitol, xylitol, malitol and isomalt (these are often used as artificial sweeteners)
• ✅ Concentrated fruit juices, dried fruit bars and coconut.

Allowable fruits

• ✅ All citrus – orange, mandarin, lemon, grapefruit, lime, tangelo
• ✅ Other fruit:  banana, passionfruit, pineapple, kiwifruit, jackfruit, rhubarb, tamarillo, tomato
• ✅ Stone fruits: apricot, cherry, nectarine, peach, plum, prunes
• ✅ Berries in small amounts: blackberry, blueberry, boysenberry, cranberry, raspberry, strawberries

When fructose from any food source is eaten in large amounts, it can still cause symptoms.  So to avoid this limit the fructose load to one piece of fruit at a time i.e. one whole banana or orange or two slices of watermelon or two roma tomatoes.

Limit your intake of the following:

• ✅ Fruit salads – spread fruit intake out over the whole day
• ✅ Fruit juice – ½ glass at a time.  Remember no apple or pear juice
• ✅ Dried fruit – limit to 10 sultanas
• ✅ Tinned fruit – limit intake and drain off the juice
• ✅ Sugar especially when eaten in large amounts
• ✅ Garlic is usually tolerated when eaten in small amounts

Avoid foods that contain fructans which can also be a problem with fructose malabsorption

• ✅ Wheat (in large amounts)
• ✅ Onion (brown, white, spring, shallots, onion powder)
• ✅ Brussel sprouts
• ✅ Leeks
• ✅ Artichokes and asparagus
• ✅ Chicory root – Ecco, Caro, Natures cuppa
• ✅ Dandelion tea
• ✅ Inulin (dietary fibre)
• ✅ Fructo-oligo saccharides (dietary fibre)
• ✅ Rye (in large amounts)

FIONA STOCK | THE CHILDREN’S NATUROPATH | MELBOURNE NATUROPATH

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