Enjoy enhanced healthy living with fructose intolerance
Eating fructose-free – useful or not?
Is a fructose-free diet useful or not, and is healthy living with fructose intolerance even possible? A completely fructose-free diet is neither doable nor sensible, rather it depends on the personal tolerance threshold.
The longer you completely avoid fructose, the less you will tolerate it. An adapted intake of fructose gently trains your intestine so that it does not completely lose its ability to digest fructose.
Below I have put together 10 useful tips to help you live healthier with fructose intolerance.
1- Take care of your gut
The gut is the linchpin of fructose intolerance. The healthier the microbiome, the better for you. A healthy intestine can utilize and absorb nutrients and vitamins more efficiently than an inflamed one.
At the same time, allergies and other intolerances threaten with a damaged intestine. You can find out what you can do good for your intestine here:
2- Secure your vitamin supply
Fructose intolerance often inhibits nutrient uptake in the intestine. At the same time, many types of fruit rich in vitamins contain too much fructose.
It is all the more important to provide the body with enough vitamins and minerals. This can prevent some subsequent complaints.
3- Don’t miss out on fruits and vegetables
Even if some fruits and even vegetables contain fructose, you should never completely remove these healthy foods from your menu.
Small quantities of fructose are not a problem for many. Most people tolerate one or two apple wedges well, even if an entire apple causes stomach ache.
Fruits, etc., become even more digestible if you eat them together with other foods. In addition to vitamins, fruits and vegetables provide the body with secondary plant substances and lots of fiber. These are vital for a healthy intestine and a balanced diet.
4- Avoid soft drinks
In contrast, you should not touch juices and soft drinks sweetened with fructose. Because these beverages often contain a large amount of isolated fructose syrup.
Due to the liquid form and the absence of fiber etc., the fructose gets into the intestine very quickly and often leads to more severe symptoms. You preferably drink plain water or unsweetened tea between meals.
5- Always check the ingredient list
Fructose often hides in unsuspicious processed foods. So, you may find it in sausages, baked goods and children’s yogurts. Incidentally, the less processed the food is, the less likely it is that it contains isolated fructose syrup.
6- Glucose improves the tolerance of fructose
Glucose can support the absorption of fructose in the intestinal cells. That is why many people often tolerate foods that contain both types of sugar better.
For example, many sufferers tolerate vegetables containing fructose better if they are sprinkled with a little glucose.
You can also sprinkle your fruit with a little glucose and take one teaspoon of glucose syrup before meals containing fructose.
However, both are only recommended in exceptional cases, because glucose is ultimately pure sugar, of which we should eat as little as possible.
7- Sorbitol worsens fructose intolerance
On the other hand, you should avoid foods that contain sorbitol as much as possible. Sorbitol occurs naturally in several foods.
For example, apricots, dates and sour cherry carry sorbitol. But sorbitol is also a sugar substitute that companies add to many “light products” and sugar-free sweets.
This can cause problems especially for people with fructose intolerance because sorbitol blocks the absorption of fructose in the intestine. This increases the already unpleasant complaints.
8- Find your tolerance limit – and exceed it!
As already mentioned, you should not permanently do without fructose even if you are diagnosed with fructose intolerance.
The longer you avoid the component completely, the less you will tolerate it. It is best to train your intestines gently so that it learns to deal with fructose better every day. A food diary is a great way to help you with this “training”.
9- Keep a food diary
In order to keep track of the amount of fructose ingested, a food diary has proven very useful. In this way, you can usually see very clearly what you can tolerate and in what quantity without complaints.
Together with a table in which the fructose contents of the various foods are listed, you can quickly become a fructose professional with a little practice.
You can create a food diary like a real “book”, eg. in the form of a small notebook. Or you keep a digital food diary.
10- Ensure your nutrient supply
In order to avoid consequential complications of fructose intolerance as far as possible, you should provide your body with all the nutrients in abundance at all times.
There will always be moments when your small intestine feels irritated and cannot do its job, which is the absorption of nutrients, optimally.
You need to secure these critical moments. You can do this by eating a healthy and varied diet every day, such as the paleo diet, for example.
As with any intolerance, you are left hopeless, confused and helpless after the diagnosis. You can, however, get a handle on fructose intolerance – even if there is no therapy yet.
So you can usually live a symptom-free life despite fructose intolerance.
So even if you get diagnosed with fructose intolerance, it doesn’t mean that you have to avoid fruits and even certain vegetables for good.
On the contrary, on part of healthy living with fructose intolerance includes that you actually challenge your guts with some extra fructose.
Keep in mind that the less fructose you offer your system, the less your body will tolerate in the future. And who wants to give up on all the delicious and nutritious fruits forever, right?
If you have any questions, would like to share your own experiences and stories regarding this topic, then please do so in a comment below. We are always curious and happy about your contribution.
I also offer my personal encouragement and advice during trying times. Remember, I’m always here to listen to you if you ever need to talk.
In the meantime, I’m sending you all much love, peace, happiness and an abundance of all good things.
Keep in mind that you are a beautiful spiritual being, here to grow, have fun and fulfill a special mission.
And, for this, I want to thank you…You are cherished, appreciated and endlessly loved. ~Namaste~