The benefits of fruits, which are rich in vitamins, minerals, antioxidants, are beyond doubt. But if after each peach or apple in the stomach there are unpleasant sensations, perhaps you should pay attention to this.
Fructose is a naturally occurring monosaccharide found in berries and fruits (in record amounts). Concentrated fructose is added to industrially processed foods (semi-finished products, cereals, chips, fast food). It can also be found in foods that are considered “healthy” (energy bars).
How does fruit sugar affect our body? “Fructose is processed in the small intestine via the GLUT5 protein,” explains nutritionist Eve Kalinik. “If there is not enough protein, fruit sugar passes into the large intestine, where, under the influence of bacteria, gases begin to be produced and accumulate.” The more undigested fructose that enters the lower intestine, the worse it is: it leads to the growth of unwanted microorganisms and chronic discomfort – bloating, diarrhea or constipation. Fatigue and apathy can be other signs, as the presence of fructose in the colon lowers the level of an amino acid that affects the level of serotonin, the “hormone of happiness.” Fruit sugar malabsorption should not be confused with hereditary fructose intolerance, a much more serious disorder.
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What causes fructose malabsorption and how to deal with this condition? We mainly get fructose from syrups, sauces and concentrates, which, in principle, should be avoided so as not to impede digestion. Stress interferes with the absorption of foods, especially if we eat in a hurry and do not chew food thoroughly enough: this also causes an imbalance in the intestines.
If you notice symptoms of malabsorption, try eliminating fructose from your diet entirely. Take the time to consult with your doctor. Also, be serious about your food choices, read the labels for the ingredients of the product you are going to put in your shopping cart. And be sure to ask yourself if you really want to eat it.
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Foods high in fructose
- Honey, agave syrup, molasses, palm and coconut sugar.
- Fruits in which there is more fructose than glucose: cherries, apples, mangoes, watermelon, pears, dried fruits.
- Freshly squeezed fruit juices. By the way, their benefits are greatly exaggerated: they have too much sugar.
- Artichokes, asparagus, beans: Eating too much of these can cause symptoms of malabsorption. Fructose is also found in onions, garlic, leeks and chicory root.
Low fructose food
- Blueberries, strawberries, bananas, papaya and all vegetables. And as a sweetener, you can try stevia leaves.