Do you have fructose intolerance?

One in five adults and one in three children they do not digest fructose very wellbut most don’t know it. They feel discomfort such as bloating, gas or abdominal pain. Some sufferers feel tired or somewhat depressed.

As is logical, they will look for a culprit in their diet. Gluten from grains or dairy products are the usual suspects. But few will realize that The person responsible for these discomforts is fructose. and that the problematic foods are some with an image as healthy as fruits or juices.

What is fructose intolerance

Fructose malabsorption is due to a difficulty metabolizing it in the intestine. Fructose that is not assimilated in the small intestine passes into the large intestine where it causes flatulence and other discomfort. This disorder can be diagnosed through the breath hydrogen test.

Not to be confused with the hereditary fruit intolerance, a rare disease (affects one in 20,000 people) that is due to a deficiency of a liver enzyme and is diagnosed by genetic testing. People with hereditary fructose intolerance should restrict it completely.

Most people can assimilate up to 35 g of fructose daily without suffering any discomfort. Instead, a good number begin to suffer symptoms when it exceeds 25 g. It is very easy to exceed this amount: just consume an apple, a coffee with a couple of teaspoons of sugar and a can of soda.

Fruit juices are very high in fructose., especially apple (14 g in a glass), pineapple (12 g), pear and mango (13 g) ones. Nectars, to which sugar (sucrose, which is 50% fructose) is added, contain even more and also provide excess calories that will surely unbalance the diet.

The problem is not only the fructose found in fruits along with fiber, vitamins and minerals, but above all the excessive amount we eat when consuming other products that contain sugar.

Symptoms of fructose intolerance

The symptoms of fructose malabsorption depend on the amount ingested and the level of tolerance of each person. The reason is that the intestine irritated by fructose is not able to extract all the tryptophan from food, so the body cannot synthesize the neurotransmitter serotonin. Its deficiency is associated with depression, as well as hunger attacks for sweet foods.

Digestive discomfort: flatulence, abdominal swelling, even diarrhea and cramps.Worst defenses: lower assimilation of nutrients such as folic acid and zinc, whose deficiency is associated with poor immunity.mood swings: tiredness, irritability or depressed mood. It has been shown that the intestine irritated by fructose is not capable of extracting tryptophan from food, so the body does not synthesize serotonin. The deficiency of this neurotransmitter is associated with depression and an excessive appetite for sweets.

What to do if you have fructose intolerance

Whether you have fructose intolerance or not, it’s good to know your personal fructose limit that you can tolerate You can find out by minimizing your fructose intake and then gradually increasing it until you feel discomfort.

If you find out you have a fructose malabsorptionfollow our advice to avoid the inconvenience that accompanies it.

Do not take more than 35 g: it is difficult not to exceed this amount, it is enough that you consume, for example, an apple, a coffee with two teaspoons of sugar and a soda.Be careful with the juices: fruit juices are rich in fructose, especially apple (14 g in a glass), pineapple (12 g), pear and mango (13 g). And the nectars, even more.Mix with vegetables: If you combine fruit juice with vegetable juice, you will increase the proportion of fiber and reduce the speed of assimilation of sugars.Alternative sweeteners: stevia and yacon syrup are fructose-free natural sweeteners that are highly beneficial for health. In this article you will find more information about alternatives to sugar (includes options with and without fructose: 9 healthy alternatives to white sugar).