Malabsorb Fructose? What You Can't Eat & Why!
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- Опубліковано 12 лип 2024
- 45% of people with IBS can't absorb fructose very well, which contributes to their symptoms. Turns out I'm in that 45%, so I wanted to share some info and a list of high-fructose foods to avoid. Hopefully making it all a bit easier to remember! This diet is like a memory test sometimes!
I've written up the list here: www.thewildgutproject.com/sin...
Since I made this video I have created a tool you can use to easily put together low FODMAP, vegan meals. You can get my free Meal Maker Guide here: eepurl.com/c9rPE9
IBS affects around 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx
▽ What are FODMAPs?
The term FODMAP is an acronym, derived from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process.
For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).
▽ What is a Low-FODMAP Diet?
The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tollerate some or all of the FODMAPS at certain levels or combinations.
▽ Is it forever?
NO! From this feedback you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up for it.
▽ Resources For Vegan Low-FODMAPers
These are the two things I’ve found to be invaluable since starting the low-FODMAP diet.
The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurement come in grams, as well as "cups", which it great as a brit!
itunes.apple.com/us/app/monas...
The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it's not totally my style of cooking but it has been great inspiration and it is very informative.
"Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything" By Jo Stepaniak
amzn.to/2yq9BWp
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Its very important to stop eating things that bother us and that we can't absorb ,because eating those things can make us sicker long term and not just bowel issues ,fructose intolerances cause depression and anxiety, even arthritis and fibromyalgia ,constant headaches and brain fog even constant nausea ,also careful with fructans found in wheat and other grains ,and especially garlic and onion especially raw!!!Fructans are tricky to find, but they are similar to fructose and people sensitive to fructose actually do have sensitivity to fructans (especially in wheat)A lot of people think they are sensitive to gluten but it's actually FRUCTANS in wheat making them sick,going gluten free does help though.
Yes!! Couldn't agree/relate more 🙌
@@sysa5907 fruit can cause joint pain???
@@sysa5907 it might be a symptom of fibromyalgia, if you feel pain after eating something in particular, you should avoid it (in my case, eating lentils will cause severe joint pain in less than 1h)
Fructans are just chains of fructose... so yes fructans are harmful for people with fructose malabsorbtion...
Hey! So I just want to say that I'm SO happy I found your channel! As a vegan with crohn's I've always struggled with food and just figuring out what works for my gut. So after a recent flare and doing some research I just found out about FODMAPS and decided to go for it. Your videos and What I Eat in a Day's are so helpful to me. Thanks for taking the time to film these and for all the amazing food inspo :)
I’m so glad I could help! I hope lowFODMAP gives you as much relief as it did me xx
I bet your magnesium is really low. Been researching this and found if you repair the intestinal wall it's an amazing transformation of crowns patients..add 1/4 of mg pill. Add 1/4 till you feel great....😍
thanks for the video! you are the first one to actually get to the point with concrete stuff and not all those other videos going through biochemical mechanisms....
Thank you for this info. I have such bad reactions to fructose that my skin breaks out in boils if I eat any fruit and most vegetables. I also have major food intolerances so I’ll be checking out your other videos and website. This is fantastic!! I’ve been looking for the right help for a long time but no one gets major fructose reactions. What grabbed me was your headline…goodbye mangos…I just ate one and my skin broke out really bad so I’m desperate for help!!
Hi Leslie, I'm sorry to hear you have such a strong reaction to mangoes! Just in it's not relevant for you, my website is focused on IBS, which shouldn't involve a skin reaction. It may be worth speaking to your doctor about it instead because it could be more like an allergy to specific proteins in some foods for example.
Then what is the solution of fructose intolerance
This was a VERY helpful video. Thanks for sharing your knowledge.
Thank you so much. You’re so helpful!!
Thanks for this. I'm on a 'voyage of discovery', researching fructose and its effects. I've self-diagnosed as a sufferer of IBS as I've suffered with all of the symptoms with varying degrees of severity and embarrassment over the years.
I've also been medically diagnosed with type 2 diabetes. Of course, all they've given me is medication to control the insulin, but nothing else, not even advice, to tell me that the cause of diabetes type 2 is fatty liver disease, itself caused by overloading on fructose. Nor did they talk much about obesity, which is a side-effect of the body instructing glucose to be laid down as glycosol in the fat cells (previously empty).
Since then, I've discovered that about 75% of my diet consisted of fructose-rich foods. It's this that needs to change, and I'm studying food labels with great interest.
Keep up the good work!
Me too
I understand the embarrassment, especially the shame about my skin reactions so thanks for sharing 🧡🙏
This is such a helpful video, thank you! I was following a low FODMAP diet and thought I’d figured out what works for me, but after a few better weeks I made the mistake of not being so strict and now I’m finding fructose is causing me lots of problems. I think I’ll stick to bananas (not too ripe!) and strawberries. I can tolerate other berries in small portions too. Thank you, I love your videos :) x
Thank you sooo much for your vlog! I’m just starting my journey as from yesterday I’m having the worst bowels pain in my life! And I have really enough of being bloated and gassy 🤭😩 I’m vegan as well so I was so depressed finding out that most of my diet is not good for me and my belly :( but it is so fascinating that my body was sending me easy clear feedbacks that I decided to ignore! Like onion and apples which make me suffer so much! So thank you for all your hard work and I will be definitely watching all your videos !you are so amazing and helpful! Plus your calming voice is sooo nice to listen to :) thank you!
Michalina Goryńska Could I ask what symptoms you get after eating apples/onions?
E. S my belly is very bloated and i am very very windy 😬😩🤭
Michalina Goryńska Thank you for sharing that typically private information. I ask because I was curious as to whether or not diarrhea is a prominent symptom. Apparently not in your case, however considering how fructose is osmotically active, I assumed if you malabsorb it, runny poo must follow 💩 ..
I could have written this feedback because I suffer the same as you 🧡
I started my intolerances with dairy, then with wheat, later sesame and sunflower seeds, and finally with fructose. Basically couldn't stop eating many things because I couldn't afford not to or wasn't able to cook most of the time, basically moving to another country where fresh food is more affordable and accessible is what helped the most.
Great video, fructose is actually the worst fodmap in my opinion because the fruits you are supposed to avoid are the most common/delicious one😰 Kiwi is absolutely my favourite low-fodmap alternative, with bananas (not overripe)😉
I have also a question: have you ever heard anything about chromium and digestive issues? I've found an article about "melon belly" but I think it's just pseudoscience. Thanks a lot for your amazing videos😊
Aw they are the best, aren't they! 😭😭 Oo interesting, I haven't heard of it before. I've tried googling melon belly but I can't work out what it actually is haha. Some blogs said bleeding into the intestine 😱 whereas, others said bloating after eating lots of fruit.
In general, there seems to be a lot of dodgy-looking "science" around IBS, probably because it's not well understood yet by conventional medicine 😔 Thank goodness for the folk at Monash! Thanks again for your support! xx
Fructose is my number 1 bad fodmap. Through the low Fodmap diet I have learned that Fructose is resposible for my chronic fatigue syndrome. You videos have been an amazing help! If you're ever in Illinois, USA then cook you up a nice low fodmap Mahi Mahi meal :-) So have you tested to see what happens when you pair up a high glucose food with a high fructose food? Or does the food that you eat have to contain both in one?
'if you see a bar of fruit don't eat it' had me in stitches.
Thank you for the video.
Favorite fruits for smoothies: strawberries, blueberries (limit 28g), pineapple (100g for me, this is half the usual allowed amount but more makes a smoothie too tart), and passion fruit (46g). I would love to add kiwi but I think I'm allergic to it (burning is not generally something you get from fruit).
Thanks for the straight up awesome video and information ,, issues with Fructose has brought me here,, , Blueberries are great and Rice Syrup is meant to be Fructose free. Hi from England :)
I’ve heard not to eat rice syrup bc arsenic
has fructose intolerance been tied to GOS and /or Fructan intolerance? I can't do all three, and if I do then I get crazy chronic fatigue and must lie down, as well as really bad cyst like acne in 1 or 2 spots.
Can I use this diet to gain weight? I need to speed up my metabolism from a past of restrictive eating.
Can I drink freshly juiced carrot juice ,aprox 2litres?As I'm trying to gain weight.
Being diagnosed fructose intolerance 20 years ago, the list of acceptable foods is very short. Eating out is a nightmare. Stress makes it worse. Bloating and weight gain seems unavoidable.
Just found out that fructose isn't working for my tummy either :( I was wondering which type of re-challenging you used? I did 3 consecutive days and my symptoms started on the 4th day, now considering to add rest days in between test days. What worked best for you?
I meant to do a 3 day consecutive challenge too. Never made it to day 3 though 😣If it took 4 days, you could definitely just make sure you have some rest days from excess fructose and then you can still enjoy beautiful foods like mango and artichoke (😭) x
ty for the list
I ate fruit all day until dinner, for almost 11 years. I'm so bummed out, because I love how it used to make me feel.
I've been eating a lot of oatmeal, rice, and potatoes. I do add sugar to the oatmeal and rice. That seems to satisfy my sugar needs, and I'm feeling pretty good. I'm afraid to try strawberries or any fruit. Who would have thought fruit could cause these problems? Have you experimented since making the video? Thanks for the video 🧡
I’m in exactly the same boat as you. Now I do mcDougal diet but add in as much raw/steamed vegetables as I can. I still eat fruit but much less. Pears seem to be really difficult. I feel pretty good this way. I do a green juice every morning.
What if you add a little bit of glucose to the fruit? Will it then be absorbed more easily?
Hi from Vienna :)
Alice
Hi Alice (from London ☺️) Great question! It's something actually being tested by researchers. From what I can find, so far the results haven't been that conclusive. I think evenly distributing the glucose can be tricky with certain foods. So maybe in a mango sorbet, but not dropped on a big chunk of mango 🤔
Fingers-crossed they work it out because I really want to be enjoying cherries next Summer!
also hi from vienna! :) Well, I heard people tend to do that. For me it didn't work and also keep in mind, some fruits also contain Sorbit, which is also not easy to digest! Also, you would eat so much more sugar if you always do that... :/
Thank you for your Feedback :) It's much appreciated.
I'm on Day 1 of my Reintroduction Phase so wish me luck - especially with mushrooms and gluten/ wheat.
Hi carrie, i have a lot of questions regarding fodmaps diet and ibs, is there a chance where i can find a place to ask or to chat with you?? Thanks in advance ❤️
Hi, yeah sure. You can message me privately through my facebook page, which is probably easiest as I can type on my laptop ☺️ x
@@CarrieGill_TheWildGutProject awesome thank you so much 🧡🙏😀
I've heard that if we use Glucose as sweetener, for coffee for example, it's okay for fructose intolerant individuals. Do you have any ideas about it please?
Yes, glucose would be quickly absorbed into your blood and not left to ferment in your gut. Fructose is absorbed differently and can end up hanging around too long in some people's guts, so it is fermented leading to gas etc x
@@CarrieGill_TheWildGutProject Thanks for being here.👍☘️🌷
What about bananas? Should we avoid them being fructose intolerant?
No
I think only avoid the extremely ripe bananas.
Do you get insomnia if you consume these fruits? It happens to me. What about citrius fruits? I cannot have them without insomnia
LOL, "Don't eat a Mango and then go to a zoomba class" :-P Love it...before I understood what IBS was I would eat a bucket of grapes and then climb a volcano. Once at the top I would have to run down as fast as I could to get to the bathroom :-P Massive cramping all the way down. Once at the park restroom I would quickly resemble the exit hose from a RV sewer tank :-/
Omg I haven't eaten grapes in 10 years ,they are notorious for my gut ugh
Mangoes, cherries, figs, fruit juice, asparagus, sugar snaps, sundries tomatoes, 😱😭 As much as I want this elimination phase to end I'm really not looking forward to experiencing the challenge phase 😫
So true! It's such a mixed feeling. On one hand, I'm sad I can't have some of my favourite foods without getting sick, but then on the other, I'm very grateful to know how to not randomly get bouts of IBS at inopportune moments! Now I feel like I've got to grips with lowFODMAP though, it's easier to deal with. How are you getting on? x
Carrie Gill So glad to hear you're finding the whole thing is getting easier. I'm doing ok overall but the cravings for bagels, Linda McCartney sausages and mushrooms has never gone away 😋 🍴
Where can we check intolerance of any kind?
What’s the solution?? Daily diet???
i wish i can understand her she said some apple that i didnt understand and then she said some berrie that i couldnt understand and what about blueberries can somebody help me out
I am fructose intolerant. Please share some meal examples. I used to eat so much fruit. And now I am lost :(
grapes, pineapple, kiwi, strawberries, oranges, papaya unripe banana , rock melon .......there still fruits you can eat
@@adamdaria8431 no,no grapes and careful with kiwi
I have problems even with fruits with 'good' fructose/glucose ratio. I wonder how common this is..
Have you spoken to your dr about it? Some people have fructose malabsorption which is different to the fructose sensitivities people with IBS have x
I used to eat most kinds of fruits, now I cant tolerate any ,i experience nausea after few mouthfuls,same problem with uncooked veggies, so miserable as i dont understand the cause. Any help?
There could be a lot of different reasons, so it's definitely worth speaking to your doctor about this.
Hey thanks for the video. I learned some things. How long did it take for you to feel better after you stopped eating fructose? Was it immediately or took some time?
For me fructose seems to hit pretty quick (cramps in about 2 hours) but ease off within 12 hours. Excess Oligos on the other hand seem to accumulate and hang around for a week... it’s actually been very interesting to observe the difference 😅 have you noticed any differences in reactions between the FODMAPs? x
Is it in the reintroduction phase that you found out you were intolerant to fructose? X
Yes, in the "reintroduction phase". I find it a strange term because you only test a FODMAP over three days, not actually bring it back into your diet. How has your first lowFODMAP week been? xx
Fructose malabsorbtion gave me the worst breathing problems. Like a contant breathlessness and it took me a year to figure out what was going on. It got worst the more veggies I was eating.
Try my Wonder Bracelets. It's a DIY, and I have the vids for it.
I think i have the same!
How about mushrooms? Spring greens? green chillies?
They're not high in excess fructose thankfully! I'd really recommend the Monash uni FODMAP app for the fodmap content for foods - I couldn't manage without it xx
@@CarrieGill_TheWildGutProject music to my ears!! Thanks for the reply - Monash sounds epic :)
When I eat watermelon it gives me red diarrhea lol i can literally see pieces of watermelon.,,, does this mean I probably have fructose malabsorption?
Yes for sure
mangoes were my go-to fruit :( until i increased the amount i was eating, and boy.... also what kept me fat. now i know exactly why!
How do they keep you fat? Thank you. Trying to understand everything.
@@Jen-yx5mz I recommend reading about fructose and fat storage. Worked me at least to eat fruit that is less ripe and overall has less fructose to glucose content
i cant digest any fruits except lemons. nuts with high sucrose also causes problems.
Just curious which nuts are those?
Does lemons cause you problems
@@philellul4476 i'm on a raw diet now and i only eat fruits, meat and egg yolks. i'm trying to taper psychiatric medications and detox at the same time and it is very difficult.
Zaphod Beeblebrox you should never eliminate vegetables and why did lemons give you a problem and thanks for replying 😊as your comment was a year ago
@@philellul4476 I juice vegetables but their fiber is too harsh for me so i don't eat them. lemon is fine with me and i drink lemon water first thing in the morning. it is very difficult for me to digest fat, do u think i should do a liver flush?
Another question, I used to eat cookies, candies, and the similar while I was studying. Being diagnosed as fructose intolerant person, can you please recommend some substitutes. Thanks in advance for your channel
Our daughter also has been diagnosed with Frucrose Malabsorption. Ask your doctor if you can take "glucose" chewable to help you balance the fructose a little if you do choose by accident consume some fructose. I purchased some "smarteese" candies which is glucose to help her balance the fructose according to her Gastroenterologist if she does choose to eat a little bit of tomatoes in ketchup, pizza, speghetti sauces. The latest problem with our daughter chewing on glucose pills prior to any meal that may have fructose, is that last year she had a few cavities. Our daughter is 27 y o and the dentist thinks it can be related to chewing the glucose tabs/ smarteese candies. Amazon sells glucose in pill forms called "fructaid" it is a green label product. Her gastroenterology approved fructaid, again YOU need to ask your doctor for approval.
Today, she is trying a new banana bread that I made from scratch, with Almond flour (has less carbs), salt, baking powder, eggs, cinnamon, vanilla extract and instead of HONEY (bc that has fructose) I used low fructose pancake syrup. I can let you know tomorrow. Stay awake from all soda drinks, corn syrup, tomatoes. I know she stays hydrated with water and "hydralyte powder" or Propel, they do not have fructose. Gatorade & Powerade has fructose. Our daughter also has low blood pressure and hypothyroidism. So when she eats fructose by accident (at a restaurant) she will develop diarrhea and her blood pressure drops and has fainted many many times. The best thing is education, read all labels, most sauces like bbq have fructose. Again, corn syrup is super super bad for her. Berries are fine. Life Cereal Cinnamon flavor she can tolerate. Good luck.
Blueberries and bananas are High Fructose?
No luckily. Blueberries can contain high amounts of fructans, but 40g is low FODMAP. Bananas are also higher in fructans as they ripen, but 100g/medium unripe banana is low FODMAP, or 1/3 of a ripe one. I'd highly recommend the MONASH uni FODMAP app for safe portion info
@@CarrieGill_TheWildGutProject so blueberries are safe
I like my papaya with some freshly squeezed lemon juice! Cut it half, remove the seeds then add some almond meal (as I like nutty taste and I don't like straight up mushy papaya). Eat with a spoon. Voila! Enjoy :)
Sounds delicious!
Papaya is not good for people with fructose malabsorption.
How about for now i stop eating full jar of nuttella everyday
I had a Granny Smith and went to a Zumba class 🙆♂️
Yup I can't eat fructose either. Can't eat Tomatos, Onion, Honey or Vinegar also, not being able to eat those four make most recipes a lot harder. Additionally, I cannot eat Soy. T_T Life is hard.
Oh gosh, yes that must 😣 I don't eat honey, onions and rarely have vinegar but tomatoes I'd struggle without! It's so frustrating when your options keep getting whittled down. I'm going to keep trying high-fructose foods though, in the hope my body's tolerance might change 🤞🏻xx
I let my diet slide for years, haven't been diagnosed with fructose malabsorption but I know I have it,after three days watching it I feel so much better anxiety has reduced as well as depression,brain fog etc know I have to be more careful now the I'll effects aren't worth it
I miss apples:(Especially Golden Delishes yum,I hate those sour green ones yuck and I MISS tomatoes
Yes Fructose is terrible for your health and next few years more people will suffer from fructose intolerance. It I not just an issue of whether or not it gets absorbed by the gut, the real issue is what happens after that, it puts a lot of stress on your super important organ the liver, and then triggers cascade of issues including Hugh triglycerides, fatty liver, insulin resistance of liver, inflammation, steatohepatitis, cyrrhosis, even cancer
You forgot about the 2 most commonly used items in every recipe... onions and garlic. ☹️
This video is about fructose in excess of glucose. Garlic and onion are high in oligosaccharides... But yes, they're in everything 😭 x
Just eat Apple Pie and nothing else
Wait . Fructose gets metabolize in the liver, it´s poorly absorbed being not utilize for nothing there stored and causing fatty liver. you missed that important subject girl. ;)
Indeed, but it's not relevant in this context as it's about the rapid fermentation of fructose in the gut causing IBS symptoms, not its metabolism ;)
I can't eat fructose :-(
Me too, especially honey
@@SRBOMBONICA86 im confused with you
well u shouldnt be here
how the ..... can you NOT talk about all the food and beverages its in ,, just take down this vid