If you have been feeling sick after eating certain fruits and foods, you may be wondering if you have fructose intolerance. This is a condition that affects many people and can cause various symptoms. Dietary fructose intolerance, otherwise known as fructose malabsorption, is the most common type and mostly occurs later in life during adulthood. Hereditary fructose intolerance, on the other hand, is a very rare form of the disorder that affects infants and young children.
Some of the symptoms of fructose intolerance include;
- Bloating
- Gas
- Diarrhoea
- Nausea
- Stomach cramps
So, how do you deal with fructose intolerance? There is no cure for fructose intolerance, but there are ways to manage the symptoms.
Visit a doctor
You might think that eating a bunch of fruits is good for your health and gut, but what if you start experiencing the symptoms, as mentioned earlier? It might be a sign that you’re intolerant to fructose. The best way to find out if this is the case is to visit your doctor and get tested.
The doctor will conduct several tests, including a breath test to measure the amount of hydrogen gas in your breath after you drink a fructose solution. If the level is high, you cannot absorb fructose properly and have fructose intolerance.
Other tests, such as an intestinal biopsy, can be done to confirm a diagnosis of fructose intolerance.
Once you know that you have fructose intolerance, the next step is to manage the symptoms. This might include;
Changing your diet
There are certain foods that you need to avoid if you have fructose intolerance, and these include;
- Fructose
- Sucrose
- Table sugar
- Corn syrup
- High-fructose corn syrup
- Honey
- Agave nectar
- Some fruits like apples, pears, watermelon, and grapes
- Some vegetables like onions, artichokes, and asparagus
- Processed foods
- Alcohol
- Caffeine
A dietitian can help
Many changes will need to be made to your diet if you have fructose intolerance. The best way to start is by writing down everything you eat and drink for a week and then going over the list with your doctor or a nutritionist. A dietitian can help create a meal plan that will work for you. This may involve avoiding foods with high levels of fructose, like honey, apples, pears, watermelon, and mangos. There are still plenty of other foods you can eat, though, so don’t worry! Some of the foods you can eat are;
- Fruits like oranges, strawberries, and blueberries
- Meats like chicken, beef, pork, and lamb
- Fish like salmon, trout, and tuna
- Eggs
- Dairy products like milk, yogurt, and cheese
- Vegetables like broccoli, carrots, and lettuce
- Grains like oats, quinoa, and brown rice
Take Away
Living with fructose intolerance can be difficult, but you can start to manage the symptoms and live a healthier life by following these tips. Walk closely with your doctor and dietician to create a meal plan that works best for you. And lastly, drink plenty of water as it will help flush the fructose out of your system.
