We all know that fruit is good for us, right? Well, you might be surprised to learn that everyone (all of us) has a limited ability to absorb fructose, the main sugar found in fruit. In fact, it’s estimated that only half the population can completely absorb an amount of 25 grams of fructose in their diet. And yet, the daily intake of fructose can range up to 54 grams!
Diets rich in fruits, honey, soda with high-fructose corn syrup (HFCS), and processed foods all contribute to an abundance of fructose in our diet. Additionally, agave syrup, which has gained recent popularity as a sweetener, contains excess fructose as well. In the United States, the outrageous surge of HFCS use has increased fructose consumption and has likely contributed to the increased incidence of irritable bowel syndrome (IBS). In addition, consuming excessive amounts of HFCS can make healthy weight management difficult as well.
Incomplete absorption of fructose in the small intestines can cause a little gas and bloating for anyone, but people with IBS have very sensitive digestive tracts and can experience this as extreme pain that is often accompanied by diarrhea. If you have IBS and suspect you are intolerant of fructose, limiting the following foods could help:
- Apples
- Coconut Milk and coconut cream
- Dried fruit and fruit juices
- Guava
- Honey
- Mangoes
- Molasses
- Pears
- Products made with HFCS
- Sherry and port wine
- Watermelon
Meanwhile, check out the “Guide to Digestive Wellness: 10 healthy gut tips and strategies” HERE. Get your gut back on track today.
Lorraine Matthews-Antosiewicz, MS, RD
PS…
If you have IBS and are experiencing digestive problems, I can help you create a gut-healthy eating plan. Give me a call @ 732-494-1149 and let’s talk.
