Feeling bloated after eating a piece of fruit and don’t know why? If that's a yes, there is a chance you might be dealing with fructose intolerance.

What is fructose intolerance?

Fructose intolerance is a disease caused by the malabsorption of the fructose in your small intestine causing gastrointestinal disorders such as:

• Bloating
• Diarrhea
• Vomits
• Nausea
• Constipation
• Gases

Fructose intolerance is more common than we think and it affects 1 in 20,000 to 30,000 individuals worldwide each year. The symptoms and experience of each person may vary depending on the type and severity of fructose intolerance. People with Coeliac disease and IBS are at a higher risk of suffering from fructose intolerance.

What is fructose?

Fructose is a type of sugar, also known as a fruit sugar, found naturally in fruits. It can also be present in processed foods such as jams, processed sugar sweets as well as in products that contain refined sugars.

How can I manage it?

Dealing with fructose intolerance involves avoiding certain foods that are high in fructose. Here is a list of food high in fructose that you should either avoid or eat in small quantities in order to improve your symptoms:

• Juices and smoothies
• Honey
• Dressing and sauces
• Sugary soft drinks
• Sweet processed foods
• Fruit yoghourt
• Dried Fruit such as cranberries, raisins,..
• Fruit high in fructose such as banana, watermelon, apples, pears, grapes, mango and kiwi.
• Vegetables high in fructose such as: onions, squash, red peppers, corn,...

How can I get tested?

There are different diagnostic methods for fructose intolerance but the following ones are the most common:

• The Hydrogen breath test, which measures the levels of hydrogen in a person’s breath. A high level of hydrogen means that the person has difficulties digesting the fructose.

• Through a specific diet called FODMAP diet which helps to diagnose malabsorption.

If you have additional questions, we always advise you to seek guidance from healthcare professionals and relay on reliable sources of information. 

• - benefitsofnutrition