If you suffer from Fructose intolerance, also known as fructose malabsorption, you’ll agree with me that this gets harder when it comes to food choices. You can’t just munch anything; otherwise, you’ll have to battle different symptoms, including abdominal pain and diarrhea. For this reason, many women go for fructose-free diets and struggle to maintain a healthy life. However, a completely fructose-free diet may not be sensible, and there are various ways to live healthier with fructose intolerance.
- Up your vitamin supply
Fructose intolerance often hinders nutrient uptake in the intestines. The tricky bit about this is that most vitamin rich-fruits are high in fructose. But, it’s still important to furnish your body with adequate vitamins and minerals to keep. Examples of fructose-low fruits to consider include oranges, kiwi, papaya, berries, and avocado.
2. Care for your gut
A healthy intestine will digest food and absorb nutrients and vitamins efficiently. However, this can be an issue if your intestines are inflamed. Also, allergies and intolerances can damage your intestines, and the microbiome is, the better. Therefore, consume healthy foods to ensure a healthy gut and immune system. A healthy colon is essential, and you can improve your health through eating fiber-rich foods, minimal additives, vitamins and minerals, antioxidants, and green leafy vegetables.
- Don’t eliminate fruits and vegetables from your menu.
Most fruits and vegetables have high fructose levels. However, you shouldn’t eliminate them from your diet. They offer multiple health benefits and will improve immune function, and furnish your body with essential vitamins and minerals. Go for fruit options with minimal fructose quantities, and these shouldn’t pose any problems. Moreover, incorporate them with other foods to make them more digestible.
- Check the list of ingredients when shopping.
If you fancy processed foods, you should know that fructose hides in unsuspicious foods. You may find it in kid’s yogurts, sausages, baked goods, and more. Processed foods are highly likely to contain fructose syrup, and it’s wise to go through the ingredients list. This will help determine whether to pick the product or not. Also, avoid soft drinks since they are sweetened with fructose and contain high levels of isolated fructose syrup.
- Take advantage of glucose.
Glucose supports fructose digestion in the intestines. You can easily tolerate fructose if you sprinkle your vegetables with some glucose. You can also do this for the fruits to improve fructose tolerance. But be sure to use small amounts of glucose; you shouldn’t eat it in high doses.
- Train your body to tolerance fructose
As mentioned earlier, it’s not easy to limit fructose from your diet completely. Fructose-rich foods supply your body with essential nutrients, and avoiding them will hurt your overall health. Also, if you avoid these foods, your intestines won’t tolerate fructose. Therefore, train your body and intestines to deal with fructose daily. Take it in low amounts and consider a food diary.
Dealing with fructose intolerance isn’t easy for most women. But with the ideas mentioned above, you can enjoy your meal stay healthy by taking low fructose foods. Train your body to tolerate fructose each day, and know your tolerance limits.