Fructose, a naturally occurring sugar present in fruits, fruit juices, certain vegetables, and honey, also forms a key component of table sugar (sucrose) and high-fructose corn syrup, commonly used to sweeten processed foods and beverages.
When your digestive system struggles to absorb fructose properly, it can indicate fructose malabsorption and can lead to discomfort, including abdominal pain, diarrhea, and gas.
If you have fructose intolerance, it’s wise to limit high-fructose foods like juices, apples, grapes, watermelon, asparagus, peas, and zucchini. However, some lower fructose options such as bananas, blueberries, strawberries, carrots, avocados, green beans, and lettuce may be tolerated in moderate amounts during meals.
Stay vigilant when reading product labels to steer clear of foods containing:
For tailored dietary advice, consider consulting a registered dietitian. They can provide a comprehensive list of foods to include or avoid, ensuring your daughter follows a healthy diet plan that meets all her nutritional needs.
Stay on the lookout for fructose hiding in unexpected places! Keep an eye on labels when it comes to sodas, condiments like ketchup and sauces, salad dressings, flavored yogurts, cereals, granolas, breads, cakes, cookies, and even baked beans. Surprisingly, fructose can also sneak its way into sports nutrition products like energy drinks or bars. Don’t forget to carefully read the labels of medicines and supplements too, as they may contain ingredients that could trigger symptoms or complications.
For those inclined to a more exact or scientific view, foods that should be avoided by people with fructose malabsorption include:
Here’s a heads-up on other fructose-laden choices to be mindful of:
Watch out for sneaky fructose culprits in your favorite treats! Keep an eye on commercially baked goodies like cookies, cakes, and crackers that use high-fructose corn syrup. Be cautious with pastries made from honey, such as baklava, honeycakes, and honeybuns. Fruit-based indulgences like fruit tarts, pies, or danishes, especially those made with high-fructose fruits or commercial pie fillings, might also be hiding fructose. Don’t forget to be mindful of fig-filled treats like Fig Newton cookies.
Check the labels of cereals, granolas, and granola bars, as some may contain honey. Even seemingly innocent natural/organic lollipops or candies made with honey or agave nectar can pack a fructose punch.
Be wary of caramels, fruit leathers, and dried fruit bars, too. Keep a close eye on certain gummy candies or fruit chews, which may secretly harbor fructose (even in some gummy supplements!). When it comes to apple-based products like applesauce or fruit purees containing apple or pear, double-check for fructose content. Even sorbets made from high-fructose fruits, such as mango sorbet, should be approached with caution. Lastly, don’t overlook ice cream sweetened with high-fructose corn syrup. Stay vigilant and savor your treats responsibly!
For more information related to this topic, check out our article on fructose intolerance.
References:
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